Savvy Week 7
Monday 10/12/20
A.Push Jerk:
10-10-10-10
*Compare to 8/31/20
*Rest 2:00 between sets
B. 15 Minute AMRAP:
10 American Swings 24/16
15 Wall Balls 20/14
18/12 Calorie Air Bike
This week we bring it back to large rep ranges. We see a bit of a re-test and have an opportunity to see how our cycling technique has progressed. We performed this same rep scheme on August 31st. Take a look back in your logs and check where you were then. We’re willing to bet you will have a much heavier result this time around.
Just keep moving. With a smaller, more approachable rep scheme for both the Kettlebell and Wall Ball work, we should aim to hang onto those for unbroken sets as long as possible. Use the bike to manage fatigue a bit, but don’t get caught taking it too easy there or time will start to get gobbled up.
Tuesday 10/13/20
A. Power Clean:
Build to a Tough Single in 15 Minutes
B. 5 Rounds for Time:
”DT”
12 Deadlifts 155/105
9 Hang Power Cleans
6 S2OH
Today we see get a chance to see where our Power Clean is at. Don’t be surprised if this feels strong even though we haven’t worked specifically on the clean. There is some magic with this functional fitness stuff and how it all is intertwined.
Following our Power Clean, we see a crowd favorite, “DT”. The perfect combination of speed and strategy is key today. Each movement leads into the next, so if and when we break inside a round, we need to be smart about it so we don’t waste reps. The workout starts in round three—you’ll need to decide how bad you want it, and if you can push through the fatigue to finish strong.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Wednesday 10/14/20
A. S.L.I.P.S. Skill Work:
12 Minute EMOM:
Minute 1: 50s Side Plank (Right)
Minute 2: 50s Active Plank Hold
Minute 3: 50s Side Plank (Left)
Rx+:
Star Planks for Side Plank - Loaded if possible
Ring Planks for Active Plank
B. For Time:
20-18-16-14-12-10-8-6-4-2
Alternating Pistols
1-2-3-4-5-6-7-8-9-10
Bar Facing Burpee
Endurance Class:
800m Warm Up
Running Drills
4 x 800m
Rest 4 minutes between each 800m
4 x 400m
Rest 3 minutes between each 400m
800m Cool Down
This week our S.L.I.P.S. work brings us a plank series. We will spend a lot of time under tension during this 12 minute EMOM. Be sure to maintain optimal positioning for the entire time range, and stay as active as possible during the entire time you’re in the plank. For those of us with #coresofsteel, we see an RX+ variation to spice things up. Keep in mind, if you choose that route, we still want your movements to be virtuous.
Don’t lose count or you have to start over. Oh yea, and good luck using the toilet for the next few days.
Thursday 10/15/20
A. Front Squat:
5-5-5 @ 85%
*Rest 2:30 between sets
B. Power Snatch:
5 Sets:
1.1
*Start around 65% and build as you see fit
*Rest 2:00s between sets
C. 3 Rounds for Quality:
3 Rounds @ Steady Pace:
10 Zottman Curls
10 Romanian Deadlifts
20-30s Hanging L Sit Hold
Squats and Power Snatches - get big, lift big.
Friday 10/16/20
4 Rounds for Max Calories:
4 Minute AMRAP:
300m Run
20 Box Jump Overs
AMRAP Cal Row in Time Remaining
*Rest 90s Between sets
A few weeks back we had a similar interval that left us on the rower for a pretty long duration of time. This week, we see a different spin on that similar feel. We should only have a minute to 90 seconds on the rower this time around. That means we are going to have to keep our output hight. Easier said than done as the rounds begin to add up.
Saturday 10/17/20
25 Minute AMRAP in Teams of Two:
7 Toes to Bar
20 FT Single Dumbbell Walking Lunges 50/35
10 DB Box Step Ups 24/20
20 FT Single Dumbbell Walking Lunges
Alternate complete rounds for 25 Minutes. Score is total rounds + reps.
Sunday 10/18/20
Rest Day - Get out and enjoy life.