Monday 10/19/20

A.Push Jerk:
Build to a 2RM Push Jerk in 15 Minutes

B. 5 Rounds for Time:
15 S2OH
15/12 Cal Air Bike
15 Box Jump Overs 24/20
20 Minute Time Cap

Round 1: 95/65
Round 2: 118/85
Round 3: 135/95
Round 4: 155/105
Round 5: 185/125

*Repeat from 8/25/20

This week we wrap up “Savvy” and put our hard work from the last 8 weeks to the test. We build heavy in the Push Jerk, but still putting reps together. Apply the principals you’ve learned from barbell cycling as well as the finer points of the push jerk to put up some big numbers.

We’ve seen this before. We know what to expect. We know how to attack it. We have spent a lot of time on the bike as well as working on our overhead strength. Let’s see all that hard work come to fruition and crush this piece today.

Tuesday 10/20/20

A. Sumo Deadlift:
Build to a tough set of 3 in 20 Minutes

B. For Time:
21-15-9
SDHP 95/65
Pull Ups

Today we get our first exposure of our next cycle: “SLUG.” In SLUG, we will see a lot of Sumo Deadlifts in addition to some other fun stuff. Use today’s session to get a feel for the movement under a moderate amount of load. Have some fun with it and get used to this somewhat unconventional method of Deadlifting.

It’s like Fran, only backwards. This one will be quick, but don’t be fooled—it’s going to burn.

Wednesday 10/21/20

A.S.L.I.P.S. Test:

In a 20 Minute Window:
Scales:
3-5 Minutes of Scales work

L Sits:
3 Attempts to Establish Max L Sit Hold

Inversions:
3 Attempts to Establish Max Handstand Hold

Planks:
Max Effort Ring Plank Hold

B. S.L.I.P.S. Cool Down:
20 Minutes of Stretching

Endurance Class:
For Time:
5000m Row

*Every 3 minutes
9 Goblet Squats
5 American KB Swings
3 Burpees

*30 Minute Time Cap

Skill works is often some of the most frustrating work, and in turn extremely rewarding. Being able to hold a handstand or an L-Sit for even 3-5 seconds longer is a huge accomplishment. We have worked hard week-to-week on one or more of the components within S.L.I.P.S. Today we get to see where we land. Take each attempt when you’re ready and feel free to use more time on certain portions than others.

Then, we stretch. This week is going to be a big week, take full advantage of this down time and enjoy it.

Thursday 10/22/20

A. Front Squat:
Build to a 1RM in 20 Minutes

B. Power Snatch:
Build to a 1RM in 15 Minutes

C. Structural:
3 Rounds @ Steady Pace:
100FT Sled Push - HEAVY
50 FT Double KB Front Rack Walking Lunge
20 GHD Sit Ups

Time to test. You’ve done the work; now let’s see it pay off.

Friday 10/23/20

4 Rounds for Max Calories:
4 Minute AMRAP:
15 Toes To Bar
12 Bar Facing Burpees
9 Deadlifts 225/155
Max Cal Row In Time Remaining
Rest 1:00 between rounds

*Repeat from 9/4/20

Oh yeah, we remember this one, don’t we? Strategy is huge here. There are many viable options to chose from to get to the rower quick. The skill today really comes within knowing yourself and how you will best set yourself up to get to the rower and be able to perform. Develop a game plan and get after it.

Saturday 10/24/20

MURPH:
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

We told you it was coming.

Sunday 10/25/20

Rest Day - Get out and enjoy life.

#FEASTONLIFE
#Feaststrong