Stonewall - Test Week
Monday 8/9/21
A. Strict Press:
Find a 3RM Strict Press in 15 Minutes
B. 5 Rounds for Time:
5 Clean and Jerks 135/95
15 Hand Release Push Ups
50 Double Unders
Retest time! Although this cycle hasn’t been the traditional linear type progression, we have seen a ton of volume and variation of shoulder strength and stability. Stay focused as you warm up and be sure you spend extra time if needed with activation through the upper back, midline and shoulders. Having your shoulders feel a little “pumped” going into your working sets is ok.
Today’s conditioning piece will be equally taxing on the shoulders as well as our cardiovascular system. The “up and down” nature of this workout will cause us to spike earlier than planned. The trick will be breathing as you move. The barbell is moderate, the push up is a “simple” movement and the Double-Unders could be a rest. It’s all about how you approach each movement. Will you panic? Or will you remain calm and be present? Rushing through without a focus on your breathing pattern will be a mistake. We warned you!
Tuesday 8/10/21
B. Gymnastic Strength- ReTest:
For Total Duration:
Test 1: Max Effort HS Hold
Test 2: Max Effort Ring Dip Support Hold
Test 3: Max Effort Supinated Chin Over Bar Hold
*Rx: Back Facing against wall
*Rx+: Freestanding in a 4x4 square
*Compare scores to 6/15/21
A. Row Time Trial:
2000m Row
*Compare scores to 6/15/21
Across the last eight weeks we have done a variety of static hold, pulling and pushing. We have explored some classic movements as well as mixed in a bit of non-traditional work. In a test such as this, we should not expect a large margin of increase. However, even a small amount of progress is HUGE when it comes to this type of test. A mental aspect will come into play as well, you’ve been here, hang on for the extra 10-15s when your mind is telling you to quit. Remember, effort is a choice.
You know what to do, execute.
Wednesday 8/11/21
A. Conventional Deadlift:
Establish a 5RM Deadlift
B. For Time:
21-15-9
Hang Power Clean 115/85
Burpee Box Jump Over 24/20”
This should be no surprise! With the ample opportunities and the steady build between control and speed, we’ve done the work. Now let’s get in the gym, crank the music and throw some weight around. We encourage you to lift in pairs as the power of the group is known.
For our retest we see a twist on our workout from the first week of Stonewall. The movements are similar but the task has switched from an AMRAP to a for time. The goal should be to move the barbell unbroken the entire time and gradually pick up the pace of our BBJO’s as we move through the workout. Be prepared to sell your soul on the last nine reps . . . tomorrow is a rest day anyway!
Thursday 8/12/21
Olympic Weightlifting
A.Power Clean
Establish a 1RM in 15 Minutes
B. Power Snatch:
Establish a 1RM in 15 Minutes
C. Structural:
20 Minute Air Bike @ Steady Effort
*Flush it out
This week’s Oly test we build off the work put in. Across the last eight weeks we did tons of pulling in the capacity of the full lifts and at high percentages. Now is a chance to get a feel for where we are at.
Gymnastics Class
Feast Members, please check SugarWOD for this week’s Gymnastic Programming.
Friday 8/13/21
A. Bench Press
Establish a 1RM in 15 Minutes
B. Functional PUMP Interval:
3 Rounds - Each for Reps:
20 Seated Single DB Tricep Extension
15 Pronated Barbell Curls
15 Supinated Barbell Curls
30 Banded Curls AFAP
*Rest 2-3 Minutes between sets
What a way to cap off the cycle! If you are in here wearing anything other than a tank top, you’ve really got your priorities out of line.
Saturday 8/14/21
For Time in Teams of Four:
1 Mile Run
100 American Kettlebell Swings 24/16
800m Run
100 Kettlebell Goblet Squats
400m Run
100 Single Kettlebell Thrusters
200m Run
*Teammates Run together and split the kettlebell work as they see fit. Work can not begin until all four teammates are back from the run.