Solace Week 3
Monday 6/15/20:
A. Library Deadlift:
6-6-6-6-6
*Rest 2:00 between sets
B. 17 Minute AMRAP:
50 Calories
40 TTB or V Ups
30 Deadlifts 135/95
20 Burpee Over Bar
10 Thruster
Today we revisit the library deadlift. Remember these are intended to be performed under control. We want a smooth descent on the bar and little to no noise as the plates touch the floor. Time under tension is the goal, so be sure to keep the loading in a range that allows you to work all 8 reps with no let up.
Slow and steady wins this race. Choose a rep scheme that is manageable for the entire 17 minute window. Going too big too soon will likely come back to bite you. 17 minutes is a long time to exercise—pace accordingly.
Tuesday 6/16/20
A. Back Squat
6-6-6-6-6@32X2
*Rest 2:30 between sets
B. For Time
30 Hang Squat Cleans 155/105
Ahhhh squat day. It’s going to feel SO good to get that bar on our back. However, with the tempo built in we will want to be sure loading is moderate across each set. Use this as a fresh step back into the squat and an opportunity to clean up some inefficiencies that we might have had in the past.
Grab and GO. Thats the new thing right? Just like a margarita for the road, this one will pack punch.
Wednesday 6/17/20
A. Split Jerk:
3-3-3-3-3
*Rest 2:00 between sets
*All sets between 55-70% of 1RM
B. 4 Rounds for Time:
60 Double Unders
20 Alt DB Snatch 50/35
Todays barbell work is solely skill work. Start your loading at a very modest point. Look to build slightly across, and only as technique allows. Let’s focus on our footwork and timing under the bar.
Just hang on, breathe through each rep of the DB Snatch, and keep the jawline and shoulders relaxed through the double unders. This is more of a sprint than you think, but we need to stay under control for as long as possible.
Thursday 6/18/20
A. Snatch Technique:
5 Sets:
1.1.1
*Rest 10-15s between reps
*Rest 2:00 between sets
B. 4 Rounds for Quality:
8-10 Strict Pull Ups
8-10 Seated DB Strict Press
8-10 Strict TTB
8-10 Double DB RDLs
*Move through @ Steady Pace
This week we have an opportunity to add some loading. Over the last few weeks we reintroduced ourself to the snatch. Today lets apply some of those concepts under a bit of loading. Each rep should still be sound and our goal is to have no misses across the session.
Friday 6/19/20
A. Bench Press:
5-5-5-5-5
*Rest 2:00 between sets
B. 8 Minute AMRAP:
8 Thruster 95/65
8 Pike Push Ups
Pump session incoming. Who doesn’t love bench day. Get heavy, have fun.
Eight minutes is weird, right? Can we sprint? Can we not? I guess we find out. Break the Push Ups down into sets that allow you to stay unbroken on the Thrusters. A quick break there will save you from losing time staring at the barbell. Push the pace and let’s give those lungs a little test.
Saturday 6/20/20
4 Rounds for Time:
50 Slam Balls 20/15
30 Slam Ball Box Step Ups 24/20
21/18 Cal Air Bike
See ya later legs.
Sunday 6/21/20
Rest Day - Get out and enjoy life.