SLUG Week 2
Monday 11/2/20
A. Floor Press:
Every Other Minute for 5 Sets:
5 Reps @ 80% of last weeks 5RM
B. For Time:
50-40-30-20-10
Double Unders
5-10-15-20-25
Kettlebell Snatch 24/16kg
Get used to seeing Floor Press on Mondays! The first half of our pressing we will roll through 5x5s at increasing percentages on a clock. In turn we will begin to build not only our pressing strength but the ability to continue to put power out under fatigue. Stick to the percent and the clock and get ready to see the gains!
Jump and Snatch. Pretty strait forward today. With no requirements on when to switch the KB you should look to hang onto larger sets before switching arms. This will allow you to cut down on transitions and push the pace through the entire workout.
Tuesday 11/3/20
A. Clean and Jerk:
Every Other Minute for 5 Sets:
1.1.1.1+1
*Start loading around 60% of last weeks 1RM
B. For Time:
21-15-9
Shoulder to Overhead 95/65
Deadlifts
Front Rack Reverse Lunge
This Clean and Jerk format may look familiar to some of you OG’s. We will reduce reps and increase loading from week to week leading up to another retest in the Clean and Jerk. Take advantage of the exposure at lower percentages and really focus on dialing in the technique required to be successful in this lift.
This one is going to sting. With the barbell weight being nice and light the goal is to GO. Hang onto the bar for big sets and look to keep your rest periods as small as possible. The deadlifts are arguably a gift but becoming lazy there will certainly come back to bite you.
Wednesday 11/4/20
A.10 Minute EMOM:
Minute 1: 8-10 Seated DB Press
Minute 2: 30-45s Hollow Rock
B. 5 Rounds for Time:
16 Single KB Front Squat 24/16
8 Toes to Bar
Endurance Class:
C2 Row Intervals:
3 Rounds:
500m Easy
300m Hard
—Rest 3 minutes
3 Rounds:
400m Easy
200m Hard
—Rest 3 minutes
300m Easy
100m Hard
Today we work on the show muscles. Shoulders and abs baby . . . what more could you want! Following our strength portion we see a mid line intensive conditioning piece. Splitting the KB into small and smooth sets is highly recommended. In turn we should aim to stay on the bar for unbroken sets during our Toes to Bar.
Thursday 11/5/20
A. Snatch:
5 Sets:
1.1.1
*Start loading around 60% and build as you see fit.
B. Back Squat:
3 Sets:
5 Reps @ 75% of 1RM
*Rest 2:00
C. Structural:
3 Rounds @ Steady Pace:
20 Stagger Stance Barbell Good Mornings
20 Front Rack Reverse Lunges
This week we see a small build in both our Snatch work and our Squats. These percent ranges should still be very technique focused, so be sure today’s session stays that way. Following the standard Oly work we see more posterior chain work for Structural. We know you loved last week!
Friday 11/6/20
A. Sumo Deadlift:
5-5-5-5
*Rest 2:00 between sets
*Aim to start and finish heavier than last week
B. On a Running Clock:
0:00-7:00 - AMRAP:
14 Calorie Row
7 Burpees Over Erg
7:00-10:00 - Rest
10:00-13:00 - AMRAP:
Burpee Bar Muscle Up
This week we see a small drop in overall volume within the Sumo Deadlifts but our goal is to still continue to increase our loading. Start at or slightly above where you were last week, and set the goal to finish a bit higher than where you were last week.
Grunt work mixed with some skill under fatigue—that’s what it’s all about. With both portions being scored, sandbagging the first portion won’t leave you in a good place to collect enough reps. Go hard on the first seven minutes, recover as best you can, then grind through that final three minutes. You’ve got this!
Saturday 11/7/20
25 Minute AMRAP:
25 Deadlifts 135/95
25 Chest to Bar
25 Squat Clean
25 Box Jump Overs
25 Shoulder to Overhead
25 Push Ups
Teams of two… you know the drill.
Sunday 11/8/20
Rest Day - Get out and enjoy life.