Savvy Week 6
Monday 10/5/20
A.Push Jerk:
5-3-1—5-3-1
*Wave Load - Heavier than last week
*Rest 2:00 between sets
B. 14 Minute AMRAP:
3-6-9-12-15… etc
Double Kettlebell Deadlift 24/16
Double Kettlebell Front Squat
Double Kettlebell Front Rack Reverse Lunge
This week we continue our Push Jerk Wave loads, and we also get a chance to test our strength for a single. Use today’s session to find a tough single for the day, but aim to have clean footwork and a nice sturdy lockout overhead. In the sets of 5 and 3 still look to cycle the barbell, but get some weight on the bar and challenge yourself.
Small work, small rest. Today is going to be a lot of time under tension. Planned methodical breaks are going to be a must. Pushing too close to failure will be detrimental and cause you to redline too quickly. Play the long game and stay tough today.
Tuesday 10/6/20
Open Workout 18.1
20 Minute AMRAP:
8 Toes To Bar
10 Dumbbell Hang Clean and Jerks 50/35
14 Calorie Row
Slow and steady wins this race. Breaking up the Toes to Bar from the get go will be the way to go for most of us. Same with managing grip from the start. With no rules on how and when to switch the dumbbell, we can elect to swap arms at the end of each round to save a bit of time, or swap every five reps to stay more consistent across. Rounding out this triplet we have a 14 cal row - this is not intended to be a rest break. Taking it easy on the rower will be a huge funnel for lost time. Stay focused . . . show some Grit.
Wednesday 10/7/20
A. S.L.I.P.S. Skill Work:
6 Minute AMSAP:
Max Free Standing Hand Stand Hold
*Take as many attempts as you need to accumulate as many seconds as possible in a six minute window.
B. In a 12 Minute Window:
For Time:
30 Clusters 135/95
In time remaining...
Build to a 2RM Hang Squat Clean
Endurance Class:
"The Farmer’s Forearms"
For Time: 40 Minute Cap
Buy In: 400m Farmers Carry
50-40-30-20-10
Step Ups
Push Ups
Russian KB Swings
*Run 400m between each triplet
Buy Out: 400m Farmers Carry
Upside down we go. This week we challenge everyone to attempt a Freestanding Handstand Hold. Even if it’s for 3 seconds, that’s a huge accomplishment! Those of us that are proficient with inversions, now is our time to shine. Can anyone hold it for 60s? Expect to be confined to a small square on the gym floor so shuffling is kept to a minimum.
Thursday 10/8/20
A. Front Squat:
5-5-5-5 @ 80%
*Rest 2:30 between sets
B. 3 Position Power Snatch:
5 Sets:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch
*Rest 90s between sets
C. 3 Rounds for Quality:
3 Rounds @ Steady Pace:
100FT Double KB Front Rack Walk
8-10 Dips
30-45s Hollow Hold
Squats and Skills - you know the deal by now.
Friday 10/9/20
Machine Wash:
Death by Air Bike Calories:
Start at 12/9 Calories and increase by 1 calorie each one minute round until failure
*Rest 5:00
Death by Row Calories:
Start at 12/9 Calories and increase by 1 calorie each one minute round until failure
How bad do you want it?
Saturday 10/10/20
For Total Reps and Time in Teams of Two:
12 Minute AMRAP:
6 Chest to Bar
9 Shoulder to Overhead 95/65
12 Front Squats
*Rest 5:00
For Time:
60 Hang Power Snatch 95/65
60 Bar Facing Burpees
60 Thrusters 95/65
Split it, and go get it.
Sunday 10/11/20
Rest Day - Get out and enjoy life.