Stonewall Week 6
Monday 7/19/21
A. Bench Press:
5 Sets:
3-3-3-3-3
*Build to a tough set of 3 for the day
*Rest 2:00 between sets
B. 14 Minute AMRAP:
8 sHSPU
12 American KB Swings 24/16kg
32 Double Unders
Extra Credit - Lower Body Strength Support:
Accumulate:
40 Alternating Pistols
40 Double Kettlebell Russian Swings
40 Double Kettlebell Front Rack Reverse Lunges
*Same loading as last week
*Loaded Pistols if possible
As we near the end of Stonewall we will follow a linear progression down to find a heavy single. Just like last week our goal is to get heavy. Now that we have a good idea of where we are with pressing strength look to get a touch heavier each week as we flow down eventually hitting a tough single in week eight.
Shoulder endurance and pacing is the name of the game today. Look to start out at a moderate clip as 14 minutes is quite a bit of time to keep moving. For those of us that are proficient with strict gymnastic movements we will still need to pace these. Maintaining sets of eight would be pushing us into the elite category. That being said, splitting those into 4&4 or 6&2 will likely be the route we need to go. As for the rest of this, it’s grunt work. The goal should be to set yourself up for success each time you get back to the wall.
Tuesday 7/20/21
A. 2K Row Progression:
1100m @ Goal Pace
600m @ Recovery Pace
300m @ Sprint Finish
B. Gymnastic Strength:
4 Rounds For Quality:
4-6 Strict Pull Ups
15-20s Pronated Chin Over Bar Hold
15-20s Ring Dip Support Hold
15-20s Hanging L Sit Hold
*15 Minute Time Cap
*Move through 4 Rounds @ Steady Pace
This week we keep the 2K Row Progression as our primary piece. Stay the course here: dig in and remember it’s only 100 more meters . . . for now.
Like last week, our gymnastic work is a for quality effort, allowing you to move through the work at a pace that fits you for the day. The intention is to use the ranges and scale the difficulty up and down as you see fit to make sure you are leaning into trying something new and maybe uncomfortable. Be sure to check in with your Coaches on how to scale this work up or down to meet your needs.
Wednesday 7/21/21
A. Conventional Deadlift:
Every 3:00 for 5 Total Sets:
4 Library Deadlifts @ 85% of 5RM
B. For Total Time:
21 Hang Power Cleans 135/95
21 Bar Facing Burpees
*Rest 1:00
15 Hang Power Cleans 155/105
15 Burpee Box Jump Overs 24/20"
*Rest 1:00
9 Hang Power Cleans 185/125
9 Burpee Box Jumps 30/24"
C. Extra Credit - Aerobic Support
Every 90s for 10 Sets:
Evens:
20/16 Cal Air Bike
Odds:
50FT HSW
Endurance WOD Wednesday:
Meet out back at Feast
Warm up run to Chase Park
2 Rounds:
1 lap
*Rest 1 minute
2 laps
*Rest 1 minute
3 laps
*Rest 2 minutes
3 laps
*Rest 1 minute
2 laps
*Rest 1 minute
1 lap
*Rest 3 minutes
Shhhh. This is a library.
We should feel pretty comfortable in this format by now. The loading is creeping up but should still be very manageable. The real benefit to these lifts is the slow eccentric so be sure you are optimizing your gains here by sticking to the script. Sure, any of us can crank out four deadlifts “TNG” style but can you maintain your perfect positions when the tension keep adding up? Let’s see it.
This workout is all about being well rounded. Can you move a light(er) barbell, a heavy barbell, and your bodyweight with efficiency? You’re going to need all of these to be successful today. You also need to add your plates in the 1:00 rest window, so think ahead when pacing the burpee variations in the early rounds.
Thursday 7/22/21
Olympic Weightlifting
A. Front Squat:
2x3@95%+ of our established 3RM
*Rest 3:00 between sets
*Start at 95% and build only if you see fit
*Rest 2-3 Minutes between sets
B. Snatch Wave:
2 Sets:
3 Snatch @ 70%
*Rest 1:00
2 Snatch @ 75%
Rest 1:00
1 Snatch @80%+
*Rest 2:00-3:00 between super sets
C. Structural:
3 Rounds for Quality:
10-12 Tall Kneeling Banded SnowMen
8-10 Cuban Press
12-15 Seated Dumbbell Tricep Extensions
*Move Through 3 Rounds @ Steady Pace
This week we drop from threes to twos, and going forward we will continue through a progression that brings us down in total volume and up in loading. Expect the last 3 weeks of this squat cycle to be challenging and provide opportunities to test repeatability of high percentages. Any small technical issues that are lingering will soon be exposed. Be sure to touch base with your coaches on ways to create virtuous movement under heavy loading.
This should look familiar - the back half of the cycle we hold onto the same format but switch to the Snatch. Waveloads are a fantastic way to get volume exposure at an intensity that matches the athlete. Take advantage of the lighter part of this cycle and use it as a chance to dial in any technique that still needs some attention.
Gymnastics Class
Feast Members, please check SugarWOD for this week’s Gymnastic Programming.
Friday 7/23/21
A. Upper Body PUMP Interval:
4 Total Sets:
30s Max Effort Row
*Rest/Transition 15s
15-25 Empty Barbell Strict Press
15-20 Pronated Barbell Curls
*Rest 60-90s between sets
B. Functional PUMP Interval:
15 Minute EMOM:
Minute 1: 8-10 Rower Pike Ups
Minute 2: 8-10 Dumbbell Pec Flys
Minute 3: 50s Gun Walk Plate Hold 45/35
Extra Credit - Mixed Aerobic Work:
3 Rounds:
400m Run Into..
15-12-9
Cal Ski
Cal Row
Cal Bike
*Rest 3:00 between sets
Which way is the beach? Anyone…?
Saturday 7/24/21
For Time in Teams of Two:
4 Rounds:
21 Air Squats
14 Push Ups
7 Power Snatch 95/65
INTO
200m Farmer Walk 32/24kg
INTO
4 Rounds:
21 Air Squats
14 Push Ups
7 Power Snatch 95/65
INTO
200m Front Rack Carry 32/24kg
INTO
4 Rounds:
21 Air Squats
14 Push Ups
7 Power Snatch 95/65
INTO
200m Overhead Carry 50/35#
Alternate complete rounds - split walk in half.
Sunday 7/25/21
Rest Day - Get out and enjoy life.