Solace Week 4
Monday 6/22/20:
A.Push Press:
3-3-3-3-3
*Build across each set - end with a tough set of 3
*Rest 2:00 between sets
B. 5 Rounds for Time:
40FT Front Rack Walking Lunge 95/65
10 Bar Facing Burpee
5 Hang Snatch
Our last week of the “reset” cycle and we see another sprinkle of strength work with the push press. Our goal is to build across each set and finish with a tough set of three, while not missing any reps in any set. Focus on finding a strong dip position and be sure to use the legs to generate as much force as possible.
Today brings us a few uncommon movements. The front rack lunge is light enough to be completed unbroken, but a quick break leading into a smooth transition to the burpees may pay off in later rounds. Focus on breathing through those reps, and be ready to transition right into your burpees. For the hang snatch we will be performing a full Squat Snatch, so hang onto the bar and you will be rewarded.
Tuesday 6/23/20
A. Overhead Squat:
5-4-3-2-1
*Build across to a tough single with no misses
*Rest 2:00 between sets
B. 5 Minute AMRAP:
5 Devils Press 50/35
14 Alt Pistols
This week we have the opportunity to build to a tough single in the Overhead Squat. We want this to be a tough rep, but we also want it to be technically sound. We should not have any misses in any of our sets. Focus on slowing the reps down and staying in control rather than rushing to get the reps done. The overhead squat is all about control.
It’s just 5 minutes . . . it can’t be that bad.
Wednesday 6/24/20
A. Interval:
4 Rounds:
5 Minute AMRAP:
14 Alt DB Squat Cleans 70/50
14 Single DB Over the Shoulder
250m Row
*Rest 1:00 between sets
*Pick up where you left off
Today brings a nice long interval. We have a pick up where you left off style workout so working through the end of the window will have its value. We also see a new movement in the Single DB Over the Shoulder. For this we can use two hands to move the dumbbell from one shoulder, into a full lockout and then to the other. This should be fun, but watch those ears…
Thursday 6/25/20
A. Snatch Technique:
5 Sets:
1.1
*Rest 10-15s between reps
*Rest 2:00 between sets
*Heavier than last week
B. 4 Rounds for Quality:
20-30 Hollow Rocks
15 Standing Dumbbell High Pulls
10 Double Dumbbell Front Rack Reverse Lunges
This week’s snatch work is a linear build off last week’s. With the same format but one less rep per set, our goal is to get slightly heavier. Just like last week our goal again is to have no misses.
Friday 6/26/20
A. 10 Minute EMOM:
1 Power Clean
*Build across each set - end with a tough single for the day.
B. 3 Rounds for Time:
15 Deadlifts 135/95
12 Burpee Box Jumps 24/20
9 Hang Power Clean
Todays emom is intended to get heavy. Start around 70-75% and look to increase each round. Our goal is to end with a heavy single for the day and if we have a miss or two at the end that is ok!
Pedal to the metal. Start hot, end hot. This one should hurt, so lets make it. Hanging onto the bar for all unbroken reps is a possibility but that will be greatly dependent on how efficient we are with the Burpee Box Jumps.
Saturday 6/27/20
16 Rounds for Time:
10 Overhead Squats 75/55
10 Push Ups
30 Double Unders
Don’t worry. This is in teams of two… just from a distance. If your shoulders fall off maybe you can borrow your buddy’s!
Sunday 6/28/20
Rest Day - Get out and enjoy life.