Savvy Week 4
Monday 9/21/20
A.Push Jerk:
6-6-6-6-6
*Rest 2:00 between sets
*Heavier than last week’s 8’s
B. 5 Rounds for Time:
18/12 Cal Air Bike
12 Bar Facing Burpees
6 Snatch 115/85
Rx+: 155/105
Our strength today should have a familiar feel. We drop the reps slightly again today and aim to increase our loading by just a few pounds. Hopefully we are starting to get the hang of the Push Jerk cycling technique. If so let’s start to push the loading just a bit this week.
Grunt work meets skill work today. We see some very strait-forward grunt work with the Air Bike and the Burpees. However, if we move too quickly through those movements, they could come back to bite us. Oh, and for those who will ask . . . yes todays snatches are full “Squat Snatches.” Be smooth, be smart, and pick up your pace gradually until you find your ideal pace here.
Tuesday 9/22/20
A. Thruster:
Build to a Tough Single in 12 Minutes
B. Fran:
For Time:
21-15-9
Thrusters 95/65
Pull Ups
To start today’s work we build to a tough single in the Thruster. Use this to get the front rack position loose and ready as well as getting the CNS and legs fired up and ready to rumble.
The last two Tuesdays brought us some longer time domains. This week, quite the opposite . . . short and sweet. We all know and love to hate this workout. Oh, and remember, the faster you go, the faster it’s over.
Wednesday 9/23/20
A. S.L.I.P.S. Skill Work:
8-10 Minutes of Inversion Practice:
Wall Walks
Box Walks
Headstands
Static Holds
Press to Handstand Drills
*NO HSPU or HSW
+
L Sit:
Accumulate 3:00s in an L-Sit in as few sets as possible.
B. For Time:
1 Mile Run
300 Double Unders
Endurance Class:
Warm up run to the Track
Running Drills
4 rounds
300m easy
300m hard
No rest between rounds
———
Rest 3 minutes
———
4 rounds
200m easy
200m hard
No rest between rounds
———
Rest 3 minutes
———
4 rounds
100m easy
100m hard
No rest between rounds
———
Rest 3 minutes
Cool down run back to Feast
Our goal within the S.L.I.P.S. work today is to get you out of your comfort zone. Let’s try that new skill, let’s get upside down, let’s try something new. After all, failure is simply a beautiful attempt at a new success.
Run fast and dig in. For 99% of the world the, Double Unders will have to be broken into multiple sets. Knowing that, rest is going to come your way. Push the pace on the run, return with a plan on the rope, and get right to work. #whatwouldvincedo…restday
Thursday 9/24/20
A. Front Squat:
3-3-3 @ 85%
*Rest 2:30 between sets
B. Snatch Pull Complex:
5 Sets:
1 Snatch High Pull
1 Hang Snatch High Pull
1 Hang Power Snatch
*Rest 90s between sets
C. 3 Rounds for Quality:
3 Rounds @ Steady Pace:
8-10 Seated DB Strict Press
12-15 Reverse Dumbbell Fly
20-30 Hollow Rocks
This week we see a another bump in percentage in the Front Squat as well as a shift with our pull. Look to make all seven of these single snatch pulls REALLY HEAVY, since we should be starting to feel comfortable with this movement.
Friday 9/25/20
A. Conventional Deadlift:
3-3-3-3-3
*Rest 2-3 Minutes between sets
B. For Time:
1000m Row Time Test
Pull, pull, pull. Today we see a touch of heavy barbell mixed with a true work capacity test. Our goal for the deadlifts are to get pretty heavy. Each set should be north of 80% and the final set should be approaching our 3RM. From there we turn on the afterburners. This is a sprint distance for the rower and we hope to see you leave it all on the floor. Keep the strokes clean, stay relaxed, and pull all the way thought he entire distance.
Saturday 9/26/20
In Teams Of Two:
30 Minute AMRAP:
50 Front Squats 115/85
50 Bar Facing Burpees
50 Hand Stand Push Ups
50 Cal Air Bike
Split it up in any way shape or form!
Sunday 9/27/20
Rest Day - Get out and enjoy life.