SLUG Week 6
Monday 11/30/20
A. Floor Press:
Every Other Minute for 5 Sets:
10 Reps @ 80% or 85% of our 5RM
*IF you achieved all 50 reps last week at 80% then increase to 85%. IF NOT then start at 80% and attempt again.
B. For Time:
6-12-18-24-30
Thruster 75/55
Bar Facing Burpee
This week we get a chance to either increase %s for our sets of 10, or take another crack at 80%. This loading is no joke, but we have all seen significant increases in our pressing power, so now’s the time to show it. Go into these sets with confidence, and keep in mind that this will be a tough but rewarding strength session.
What is it with this combo?! Seriously!? We all know and love the CrossFit Open workout that has a descending rep scheme of Thrusters and Burpees, but how will we fare when the script is flipped? Time to find out. Stay smooth, move efficiently, and aim to leave just a bit in the tank for that last and final set.
Tuesday 12/1/20
A. Clean Complex Gauntlet:
Every 90s Until Failure:
30 Double Unders
+
1 Clean
1 Hang Clean
1 Split Jerk
*Goal is to make 10+ Rounds
B. Finisher:
3 Rounds @ Steady Pace:
15 Banded Face Pull
6-8 Strict Pull Ups
30s Arch Hold or Sorenson Hold
This week we see a familiar format with the Gauntlet. The goal is to make at least 10 rounds, and hopefully edge towards a total of 15. With our heart-rate steadily elevating due to the Double Unders and time constraints, our positions will need to be crisp. Set your goal weight and work backwards in order to achieve at least 10 rounds of total work. Don’t overthink it: grip and rip. We have been working on technique for 5 weeks straight and now we get to have a little fun!
Move slow and really focus on posture and movement quality. Some of the best gains are made during the not so sexy stuff.
Wednesday 12/2/20
A.10 Minute EMOM:
Minute 1: 6-8 Hanging Around the Worlds
Minute 2: 10/12 Banded Palloff Press/Side
B. For Time:
1 Mile Med Ball Run 20/14
100 Wall Balls
Endurance WOD Wednesday:
For Time:
3 Rounds:
300m Easy
600m Hard
Rest 3 minutes
—then—
3 Rounds:
200m Easy
500m Hard
Rest 3 minutes
—then—
3 Rounds:
100m Easy
400m Hard
Let’s see if we cant find some abs under that holiday food!
So many options . . . what road will you take? At the end of the day this piece is all about grunt work. How much are you willing to suffer and how fast are you willing to run when your legs are wishing you’d do otherwise? We’re about to find out.
Thursday 12/3/20
A. Snatch:
3@75%
3@80%
2@85%
2@90%
1@95%+
*Rest 2-3 Minutes between sets
B. Back Squat:
5 Sets:
3 Reps @85% of 1RM
*Rest 2-3 Minutes between sets
Structural:
3 Rounds for Quality:
10-12 Front Rack Step Ups
10-12 Front Rack Reverse Lunges
30-45s Loaded Wall Sit
*Move through @ Steady Pace
Back to normal this week. We get another chance to test our technique under some higher percentages. This time around we look for consistency. This also may be a good look into how we want to build as we move closer to our 1RM retest. Focus, think about the small details, and lift that shit.
Friday 12/4/20
A. Sumo Deadlift:
6-4-2—6-4-2
*Wave-load & De-load
*Rest 2:00 between sets
*Moderate loading across
B. On a Running Clock:
0:00-5:00 - For Time:
50 BBJO 24/20”
5:00-7:00
7:00 - Finish - For Time:
”Isabell”
30 Power Snatch 135/95
Last week brought us a number of PRs as well as a lot of heavy lifts. This week we bring it down just a bit. Look to move a lighter load for a few more reps, but stay precise. Use this week to fine tune any technical issues we may have and keep the reps crisp and clean. Don’t worry . . . in a few weeks we will be right back at it and testing our Sumos for a 1RM.
By now you guys are getting used to this format. You know how well you can recover in 2:00 and just how much you need to leave in the tank. The first five minutes will be grueling for those of us that are proficient at the Burpee Box Jump Over. Anyone that can finish both of these tests in under 10 total minutes is an absolute beast. Let’s see what you’ve got!
Saturday 12/6/20
25 Minute AMRAP in Teams of Two:
50 Cal Row
50 Slam Balls 20/15
50 Bar Facing Burpees
30 Overhead Squats 95/65
30 Hang Power Cleans
30 HSPU
You do you boo, just keep working. Split up how you want, there are no minimum work requirements.
Sunday 12/6/20
Rest Day - Get out and enjoy life.