SLUG Week 3
Monday 11/9/20
A. Floor Press:
Every Other Minute for 5 Sets:
5 Reps @ 85% of our 5RM
B. 12 Minute AMRAP:
75 Double Unders
24/18 Cal Row
12 Dumbbell Shoulder to Overhead 50/35
Same deal, just a bit more this week! Keep honing in on the small nuances in technique. Even though this is a very “simple” lift, small adjustments in tension and breathing will still make a huge difference.
This piece will be a huge test of our shoulder endurance. The row is the only point where our shoulders get a break, but taking it too smooth or steady on the rower will result in minutes wasted. Keep the pace high, break up the reps if you need to, and push through the burn!
Tuesday 11/10/20
A. Clean and Jerk:
Every Other Minute for 5 Sets:
1.1.1+1
*Start loading around 65% and increase as you see fit - NO misses.
B. For Time:
50 Chest to Bar Pull Ups
75 American Kettlebell Swings 24/16
100 Wall Balls 20/14
*Partition as you see fit
This week we see a small bump in percentage, but the goal remains the same: hone in on our Clean and Jerk technique and work through some moderate to heavy sets. Feel free to increase across as you see fit, but keep in mind the end goal is to have no misses in today’s session.
Chipper or Nah? It’s a “Choose Your Own Adventure.” Today you can partition the reps and movements as you see fit. Strategy will be key, so what’s your plan?
Wednesday 11/11/20
A.10 Minute EMOM:
Minute 1: 6-8 Seated Arnold Press
Minute 2: 6-8 Strict Pull Up
*Weighted Pull Ups if possible
B. 2 Rounds for Time:
600m Dumbbell Run 50/35
20 Burpee Box Jump Overs 24/20”
20 Alt Single Arm Dumbbell Squat Snatches
Endurance Class:
45 minute AMRAP:
30-20-10
Assault Bike Arms Only
Goblet Squats
—then—
30-20-10
Assault Bike Legs Only
American KB Swings
—then—
30-20-10
Assault Bike Cals
Burpees
Another solid strength EMOM to start today’s work, followed by a blend of grunt work and skill work. Pick your pace wisely—heading inside overly fatigued will make this difficult movement even harder. Stay smooth and breath through the dumbbell as best you can to set you up to bring it home on the second round.
Thursday 11/12/20
A. Snatch:
5 Sets:
1.1
*Start loading around 70% and build as you see fit.
B. Back Squat:
3 Sets:
5 Reps @ 80% of 1RM
*Rest 2:00
C. Structural:
3 Rounds @ Steady Pace:
20 Back Rack Reverse Lunges
20 Goblet Cossack Squats
3-5 Skin the Cats
Another week, another small build. Keep adding on the momentum we had last week and let’s see if we can’t inch the loading up just a bit throughout our Snatch session today. As for the Squats, no surprise here—a small increase in percentage. Then we’ve got some quality posterior development with our structural work.
Friday 11/13/20
A. Sumo Deadlift:
4-4-4-4
*Rest 2:00 between sets
*Heavier than last week
B. 15 Minute AMRAP:
Toes to Bar
Overhead Squats 115/85
Sumo Deadlift High Pull
Handstand Push Ups
From now we on we will see the reps decrease for our Sumo Deadlifts. With that in mind, the goal each week is to add loading at a moderate trajectory. Welcome to the house of posterior GAINS!
NO REPS?! WUT DIS?! We have to admit Tony stole this idea from Training Think Tank. It looked really fun so why not see what you guys think!? Choose your path wisely, and don’t worry about what your buddies are doing because it likely won’t help you! AND KEEP TRACK OF YOUR REPS!
Saturday 11/14/20
12 Rounds for Time:
10 Slam Balls 30/20
10 Pull Ups
50FT Walking Lunge
5 Burpee Box Jump Overs
10 Slam Ball Thrusters
Teams of two - alternate complete rounds. Go fast or GO HOME!
Sunday 11/15/20
Rest Day - Get out and enjoy life.