Stonewall Week 3
Monday 6/28/21
A. Strict Press - Wave Load:
3-2-1—3-2-1
*Rest 2:00 between sets
B. For Time:
15-12-9-12-15
Toes to Bar
Burpee to 6” Reach
Extra Credit - Strength Support:
Accumulate:
50 Strict Banded Chest to Bar Pull Ups
50 Seated Dumbbell Strict Press
50 Double Dumbbell Reverse Fly
*Last week of this build
This week we see a similar format with significantly less volume than last week. Less reps mean we want to get heavy—heavier than our 3RM test result. Start our first set of 3 around 90% of the 3RM we established during test week, build through the sets of 2, and if you didn’t get above 100% there, then make sure our sets of 1 are above 100% of our 3RM. If we aren’t sure what our numbers are, then the goal should be to have each set heavier than last the same set last week. Stay tight, and stay fast with the bar as it comes off the shoulders.
Quick with some grip! The goal today is to come out at a sustainable but quick pace and turn on the after burners as we move into the back end of the pyramid. Some of us should be licking our lips looking to go unbroken for as long as possible. Some of us will need to be wise in the larger sets of toes to bar and look to make up time on the burpees. The six inch reach brings a new level of difficulty to the burpee, so be sure we are moving with purpose and don’t get stuck making frequent visits to the chalk bucket.
Tuesday 6/29/21
A. Gymnastic Strength:
15 Minute EMOM:
Minute 1: 6-10 P-Bar Shoot Throughs
Minute 2: 15-20s Supinated Chin over Ring or Bar Hold
Minute 3: 12-15 Single Dumbbell Supine Pull Overs
*Supine pull overs should be moderately loaded and performed smooth and under control
B. 2k Row Progression:
800m @ Goal Pace
900m @ Recovery Pace
300m @ Sprint Finish
This week brings us another gymnastic strength EMOM. The themes remain the same throughout these variations: maintain clean arch and hollow positions throughout the entire duration. Use the rep ranges to make adjustments across the 15 minutes remembering that in gymnastics, power comes from the core and moves to extremity.
This marks week two of our 2k Row progression. Now that we have a pace selected we can see where this is going—a linear and gradual build. We will remove 100m a week from the recovery pace and place that into our goal pace window. You only have to add 100m of work each week, and that’s less that 20s for most of us. You’ve got this.
Wednesday 6/30/21
A. Conventional Deadlift:
Every :30s for 10 Total Sets: (5 minutes)
5 Speed Deadlifts @50% of our 5RM
B. 5 Rounds for Time:
12 American Swings 24/16
50FT Bodyweight Walking Lunge
9 Strict Pull Ups
50FT Bodyweight Walking Lunge
6 Goblet Squats
C. Extra Credit - Aerobic Support
10 Rounds - Each for Time:
9/6 Cal Air Bike
*Rest 60s between efforts
Endurance WOD Wednesday:
Meet out back at Feast
For Time:
1200m Buy In
Then:
5 Rounds
50 Double-Unders
400m Run
20 American KB Swings
200m Suitcase Carry
50 Reverse Lunges
Then:
1200m Buy Out
*50 Minute time cap
As mentioned in the notes last week, this week brings us a much different feel in the Deadlift. Speed is the name of the game today. But speed doesn’t mean we compromise form. Only move as fast as you can while staying technically sound. These are touch and go reps, but they should not be bounced in any way. The bar should find the ground with control, and speed should be generated entirely by the contraction of the rep (off the ground to the hip). Keep the bar close and stay aggressive through all 50 reps.
Steady does it is the name of the game today. Our legs are going to get smoked no matter what as we accumulate lunge volume across the rounds. In order to endure the lower leg fatigue as long as possible we will need to be diligent in how we move the kettlebell. The pull ups are the only real break on our lower half, so rushing through those might not be the best bet—smooth and controlled sets of three might be the best way to attack today’s grinder.
Thursday 7/1/21
Olympic Weightlifting
A. Front Squat:
3x4@85% of last week’s tough single
*One more set of total volume from last week at the same load
*Rest 2:00 between sets
B. Clean and Jerk Wave:
2 Sets:
3 Clean and Jerks @ 70%
Rest 1:00
2 Clean and Jerks @ 75%
Rest 1:00
1 Clean and Jerk @80%+
*Rest 2:00-3:00 between sets
*Small bump in percentage from last week
C. Structural:
3 Rounds for Quality:
2/Arm TGU
50FT Single Arm Waiters Walk/Side
30-45s Hollow Rock
*Move Through 3 Rounds @ Steady Pace
This week we bump up the volume a bit by adding another set of three at 85% of our heavy single from week one. You should have an idea for how this will feel based on last week. Get in, do the work and get strong!
Same wave just a little bit heavier! We see an increase by 5% and the goal remains the same: hit a crisp lift with about 15-20s between attempts. If we are feeling good, the last window leaves us some room to float above 80% of our 1RM.
Gymnastics Class
A. Pull Up, Chest to Bar & Muscle Up:
TBD
B. Gymnastic Conditioning:
TBD
Looking to master the skill of Kipping Pull Ups, Butterfly Pull Ups and Muscle Ups? Then get your buns in here and get to work. Coach PJ will be working us through skills and drills to master these movements. If you already have them, this is the place to increase proficiency and confidence when under fatigue.
Friday 7/2/21
A. Upper Body PUMP Interval:
Every 3:00 for 4 Total Sets:
8-10 Dumbbell Bench Press
8-10 Supinated Pendlay Row
*Rest remainder
*Heavier than two weeks prior
B. Functional PUMP Interval:
4 Rounds:
60 Double-Unders or 100 Drag Rope Single-Unders
15 Double Plate Reverse Fly 25/15
200FT Plate Gun Walk 45/35
10 Explosive Push Ups
*Rest 90s between sets
Extra Credit - Steady Aerobic Work:
40 Minute Bike @ Steady Effort
Anyone seen my shoulders? If your shirt has sleeves, it wont after this. Prepare for arm circulation restriction. #PUMPTOWNUSABABY
Saturday 7/3/21
For Time in Teams of Three:
150 Wall Balls 20/14
125 Box Jump Overs 24/20
100 Front Squats 75/55
75 Burpee Pull Ups
50 Push Press 75/55
25 Wall Walks
Teams of three will divide the work as they see fit, but only one partner can work at a time. Some of the reps schemes will break down evenly, some of them won’t. You decide who wants to take more of each movement. Break this one up as you see fit.
Sunday 7/4/21
Rest Day - Get out and enjoy life.