SLUG Week 7
Monday 12/7/20
A. Floor Press:
Every Other Minute for 5 Sets:
5 Reps @80% of 5RM
*Deload week
B. For Time:
5-10-15-20-15-10-5
Shoulder to Overhead 115/85
Pull Ups
This week brings us a deload. We back down our Floor Press to the weight where we started our build. This will give our bodies the chance to recover, and in turn give us the chance to make any last minute technique adjustments on this lift as we head into re-test week. So really dial in the details here.
Up and over the hill we go today. Just ask Greg—sometimes being over the hill isn’t as sweet as it seems! This piece is all about pacing and breaking early. Play to your strengths, and don’t get caught doing big of sets for too long. Even though the bar is light and we don’t see chest to bar today, the reps will add up. Small work, small rest is the way to go.
Tuesday 12/8/20
A. 15 Minute EMOM:
3 Power Cleans 135/95
2 Front Squats
1 Thruster
*Rx+: 155/105
B. Finisher:
3 Rounds @ Steady Pace:
20 V Ups
15 Push Ups
10 Strict HSPU
This week we back off the loading a bit but add some intensity. Enjoy this little change in format and get ready to test your strength next week. Our goal in this complex is to complete all six movements without putting the bar down. So efficiency in movement, and technique in breathing and bracing will both be huge. Work smart, and make sure you’re staying technically sound the entire 15 minutes. Small inefficiencies will be exposed after minute 10.
Move slow and really focus on posture and movement quality. Scale these movements up or down to make this a challenging skill+strength session.
Wednesday 12/9/20
A.10 Minute EMOM:
Minute 1: 10-20 Hanging L Sit Flutter Kicks
Minute 2: 6-8 Strict Pull Ups
B. 3 Rounds For Time:
30 Wall Balls 20/14
20 Alt DB Snatch 50/35
10 Box Get Overs 24/20
Endurance WOD Wednesday:
For Time:
100 Assault Bike Cals Buy In
10-30-50-30-10
Burpees
Assault Bike Cals
Slam Balls
100 Assault Bike Cals Buy Out
*45 Minute Time Cap
More abs and upper body strength! Feel free to scale both of these EMOM movements up or down today to make this challenging. By the last round you should be barely hitting your reps. We can do that many ways, so be sure to check in with the Coach present during your Open Gym period before you begin.
Box Get Over—wtf is that?!?! I guess you’ll just have to wait and see. Those who can be creative and get some classic grunt work done will dig today. Not a fan of odd objects? Well, here is a chance to get better!
Thursday 12/10/20
A. Snatch:
5 Sets:
1.1.1 @60-70% of 1RM
*Rest 2-3 minutes between sets
B. Back Squat:
5 Sets:
3 Reps @87.5-90% of 1RM
*Rest 2-3 Minutes between sets
Structural:
3 Rounds for Quality:
20 Banded Pull Throughs
14 Front Foot Elevated Goblet Reverse Lunges
45-60s Loaded Wall Sit
*Move through @ Steady Pace
This week’s Olympic work brings us a little deload in the Snatch, but we continue to build in the Back Squat. Fine tune and get ready to move some weight next week, test week.
Friday 12/11/20
A. Floating Sumo Deadlift:
5-5-5-5-5
*Moderate loading across
*Rest 2:00 between sets 24/20
B. For Total Time:
1000m Row
*Rest 2:00
100/80 Cal Air Bike
*Rest 2:00
800m Run
This week we put the finishing touches on our Sumo Deadlift cycle, and we work on maintaining positions while under a lot of tension. We see a new variation of an already uncommon movement. The challenge this week will be to maintain a strong lumbar spine as well as keep the bar close through lat and upper back engagement.
CrossFit Triathlon anyone? No fancy stuff this week—just pure work. Push where you can and preserve where you need to. With one overall time, going too hard on any one implement could be detrimental to your overall score. But you also can’t get caught being comfortable. This one should HURT.
Saturday 12/13/20
For Total Time:
3 Rounds:
100 Double Unders
60 Wall Balls
Into..
3 Rounds:
30 TTB
14 Thrusters 135/95
Into..
3 Rounds:
20 Power Cleans 135/95
10 Bar Muscle Ups
You must divide each Round evenly, but there is no rule on how you tackle the work—big sets or small sets, you call it. But only one athlete can work at a time.
Sunday 12/14/20
Rest Day - Get out and enjoy life.