Gallantry Week 6

Monday 9/20/21

A. Push Jerk
Every 2 minutes for 6 sets
1 Front Squat 2 PJs
@80+%

B. Off Bran
21-15-9
Wallballs 20/14
Pull-ups

This week we will be adding a front squat to the push jerks to help simulate the feeling of driving out of the hole after a heavy clean. The push jerk should feel heavy this week, so focus on what we have been practicing with timing and punching out that lock out.

Our Metcon is Off Bran! Get it? Because it’s like Fran! This will be a “go fast, go unbroken” type of workout. Transition times will be key, so run to that pull up bar and get right to those Wallballs. Oh yeah . . . have fun with that Fran lung!

Tuesday 9/21/21

A. Each Round For time:
4 Rounds
400m run
10 Box Jumps
8 Hang Power cleans at 135/95
5 Front Squats 135/95
Rest 2 mins

This workout will be about keeping the same fast pace every round. The score on this one will be your slowest time. Don’t be that athlete that goes hot out the gate and fizzles out on the last round. Try to find a fast pace on the run, and when you get to the bar, keep the cleans unbroken and get right into the front squats with no breaks. You got this!

Wednesday 9/22/21

B) Burpee AMRAP
Every 4 minutes for 4 sets
500m row
12 single arm db hang clean and jerks 50/35#
Burpee to 12 inch target in remaining time

A) Rear Foot Elevated Split Squat
Every 2 min for 5 sets
10 reps @ heavy weight

For the rear foot elevated split squats, we are going heavier this week and dropping some reps. Focus will still be on the glutes, so be sure to keep that lead shin nice and vertical.

For our conditioning piece, we will be adding a new standard to the burpee movement by jumping to a 12 in target. Be sure to measure a spot on the wall, because the target is taller than you think!

Thursday 9/23/21

Olympic Weightlifting

A. Back Squat:
5x3 with 2 sec pause at the bottom @ 75-80%
Rest 2 minutes after each set

B. Power Snatch Complex:
Every 2 min for 6 sets
1 snatch grip lift off
1 power snatch @ 80+%

C. Structural:
4 rounds for quality
50 ft mixed KB rack carry
20 banded TKE
30 sec heavy double DB hold 100/70#

Going back to the pause squats this week. Make sure to control on the way down and be explosive on the way up. We are going heavy this week on the double DB hold. Try to find a weight that you can barely make to the 30 second mark.

Gymnastics Class

Feast Members, please check SugarWOD for this week’s Gymnastic Programming.

Friday 9/24/21

B. Run, it’s a bear!
For time
200m run
8 BMU
200m run
6 BMU
200m run
4 BMU
200m run

A. Clean Work
5 minute EMOM
2 squat cleans @ 75-80%
Rest 2 min
5 minute EMOM
1 squat clean @ 80+%

We are getting up to the higher percentages now. Really take your time between each squat clean and reset your hips and grip before the next lift. If you miss a lift, wait to try again at the next minute.

This is a quick sprint, just like if you were running and jumping over fences from a bear. I mean . . . even with all the Functional Fitness in the world, you’d probably still get eaten, but make the bear work for it!