SLUG Week 5
Monday 11/23/20
A. Floor Press:
Every Other Minute for 5 Sets:
10 Reps @ 80% of our 5RM
B. For Time:
21-15-9-15-21
Calorie Row
Alternating Pistols
Push Ups
Now that we have gotten accustomed to moderate reps under moderate loading we kick it up a notch. From now forward we work in sets of 10 and restart our percentage build. Let the gains begin!
A nice simple down and back.. or is it!? This will feel a lot longer than it looks on paper. Take advantage of your strong points and work methodically through movements that may not be as solid for you. Pacing will play a big role today so be wise in how you start that first row.
Tuesday 11/24/20
A. Clean and Jerk:
Every Other Minute for 7 Sets:
1 Clean and Jerk
*Start loading around 80% and build to a heavy single for the day.
B. 9 Minute AMRAP:
3-6-9-12-15…etc
Dumbbell Thrusters 50/35
Double Dumbbell Box Step Ups 24/20”
This week we put our hard work to a little test. Our goal is to hit seven solid reps above 80% of our 1RM and then finish the day with a heavy single north of 90-95%. Take all the cues and tips you’ve gained over the last 4 weeks and let’s see what you’ve got! Don’t overthink it, just lift it!
Movement efficiency is the name of the game. These two movements paired together are extremely taxing on the lower half of the body. Focus on how you’re moving vs. how fast, and you will be rewarded in the back half of this nine minute window.
Wednesday 11/25/20
A.10 Minute EMOM:
Minute 1: 8-10 P Bar Shoot Throughs
Minute 2: 15-20 P Bar L Sit
B. 20 Minute AMRAP:
30 Cal Air Bike
60 Double unders
30 Bar Facing Burpees
60 AB Mat Sit Ups
30 Deadlifts 135/95
Endurance WOD Wednesday:
No Endurance Workout today due to early closing for Thanksgiving Holiday.
Midline midline midline! We all want abs right!? While they ARE mostly made in the kitchen, we’re not gonna let that stop us from enjoying a copious amount of food tomorrow! Remember, your nutrition program isn’t one day of eating—it’s a collection of many days (including holidays), and many habits!
Reminder: The last Open Gym slots today will be 4:30-5:30PM. The Gym will close early at 5:30PM.
Thursday 11/26/20
Upside down Turkey Trot:
Appetizer
200 Box Step Ups
The Turkey and Dressing
25-20-15-10-5
Double DB Deadlift
Cals on a piece of Cardio Equipment
Double Unders
Uncle Nardi Falls Asleep at the Table
100 Box Step Ups
Green Bean Casserole
25-20-15-10-5
Single Arm Alt DB Snatch
Cals on a piece of Cardio Equipment
Double Unders
Dessert
200 Box Step Ups
Gobble Gobble.
Holiday Hour Reminder:
Wednesday: Early Close @5:30PM
Thursday: 7&8AM Earn your Turkey WOD + 9-12 Open Gym
Friday: 9-12 Open Gym
Saturday: Resume regular hours
Holiday Hour Reminder:
Wednesday: Early Close @5:30PM
Thursday: 7&8AM Earn your Turkey WOD + 9-12 Open Gym
Friday: 9-12 Open Gym
Saturday: Resume regular hours
Friday 11/27/20
A. Sumo Deadlift:
3-2-1-3-2-1
*Wave-load
*Rest 2:00 between sets
*Heavier than last week
B. On a Running Clock:
0:00-5:00 - For Time
30 Clean and Jerks 95/65
5:00-7:00 - Rest
7:00-12:00 - AMRAP
2-4-6-8-10..etc
Power Snatch
Toes to Bar
This week we introduce a new scheme for our Sumo Deadlifts: the wave-load. Feast programming has served up the wave-load before with other lifts, so this format should be familiar. Start around the same loading as last week, but wave up to a heavy single for the day. Most of us will be surprised by how successful today is—get after it!
Two parts for today, and they are intended to be attacked as such. Don’t hold back on Light Grace in order to save energy for the second half. With the lighter than normal barbell for Grace, we want you to empty the tank. Then relax in the combo of your earned rest PLUS your 2 minutes of programmed rest to see how well you can recover to attack the back half.
Saturday 11/28/20
10 Rounds for Time in Teams of Two:
400m Run
10 Burpee Pull Ups
5 Box Jump Overs 30/24”
Alternate complete rounds until 10 rounds are finished.
Sunday 11/29/20
Rest Day - Get out and enjoy life.