Valorous Week 7
Monday 5/17/21
A. Back Squat:
Every 3:00 for 5 Sets:
5 Back Squats @75% of 1RM
B. 7 Minute AMRAP:
”Man Overboard”
Double Dumbbell Box Step Overs 50/35# per Hand to 24/20”
*Repeat from 2/4/20
Extra Credit - MURPH Prep:
4 Sets - Each for Time:
800m Run
*Rest 2:00
Yea yea yea you get it by now. Another bump in percentage up to 75% and now we really need to find our focus. Big belly breath, knees over toes and drive out of the hole. This should still feel very smooth, so use this to build confidence moving into the final few weeks of this cycle.
It’s been a while, but this one is a repeat from just before the pandemic. The trick is moving the same speed across the entire seven minute window. Be deliberate with how you are stepping up and over, and when and if you are releasing the dumbbells. Grunt work is the name of the game. Of course you’ll “want” to take a break, but just tell that little voice in your head that you’ve got more in you.
Tuesday 5/18/21
A. Power Clean:
12 Minute EMOM:
1 Power Clean
1 Hang Power Clean
*Start moderate and build across ending with a tough set for the day.
B. For Quality:
15 Minute EMOM:
Minute 1: Max Distance HSW
Minute 2: Max Double-Unders
Minute 3: 45 second Air Bike @ Aerobic Effort
For the next few weeks we see another small shift. Less rest and more reps with the intention of building our pulling strength and adding some comfort to having a heavy bar in our hands. The goal is to build across and finish with something tough, while still maintaining technique in every rep. The barbell will stay in the hands for both reps and we should look to increase every round.
Today we move away from a set rep scheme to a max effort opportunity. We’re giving you 60 seconds for both the handstand walk and the double-unders, so push all the way through the entire minute and fight for every rep. The bike should be taken at a pretty steady effort . . . not really a cruise effort, but something you can confidently maintain across each round.
Wednesday 5/19/21
A. 5 Rounds for Time:
400m Run
25 Ab-Mat Sit Ups
15 American Kettlebell Swings 24/16
10 Strict Pull Ups
Competitive CrossFit:
Every 3:00 for 4 Sets:
4 Back Squats @ 80%
+
Accumulate 125 Push Ups for Quality*
*Weighted if possible
Endurance WOD Wednesday:
Meet out back at Feast
Warm up run to Chase Park
+
8 Rounds:
2 Laps (or 800m)
2 Minutes rest
+
Cool down run back to Feast
Another Wednesday and another grinder. Aim to run at a pace that allows you to get right to work on the Sit Ups. Most of us can use that movement as a small rest before we make our way into the rest of the round. The Swings should be completed unbroken every round. It that won’t work at the Rx weights, just bring the weight down to something that lets you move through this beast smooth and steady.
More Murph Prep - these push ups are for QUALITY. This should take you no longer than 10 minutes. If you think you may need to reduce the volume be sure to ask a Coach for assistance!
Thursday 5/20/21
Olympic Weightlifting
A. Pause Snatch Grip Deadlift:
5 Sets:
3 Reps with a 3s Pause @ the Knee
*All sets above 90% of Snatch 1RM
*Rest 2:00 between sets
B. Snatch Complex:
5 Sets:
1 Muscle Snatch + 1 Overhead Squat x3
*Rest 2:00 between sets
C. Structural:
3 Rounds for Quality:
15 Tall Kneeling Banded Snow Angels
15 Banded Face Pull
15 Banded Lat Pull Downs
*Move through three rounds @ steady pace
During Valorous we will see a lot of lighter barbell complex work as well as accessory work to aid the major lifts we see on Tuesdays during CrossFit class as well as Saturdays during Olympic Weightlifting. This cycle will provide a lot of opportunities to develop our skills with the barbell!
Gymnastics Class
A. Skill Work:
Handstand Walk Skills and Drills
B. Gymnastic Conditioning:
12 Minute AMRAP:
6 Wall Walks
15 Push Ups
50ft Overhead Walking Lunges 35/20 each hand
As we flow into a new cycle for gymnastics, we turn our focus to Handstand Walking. Look for Coach PJ to work you through solid progressions for weeks to come.
Friday 5/21/21
A. Back Squat:
Every 3:00 for 3 Sets:
3 Back Squats @ 85% of 1RM
B. Hockey Night in Canada:
10 Rounds for Time:
30s Max Wall Balls 20/14
30s Max Slam Balls 20/15
60s Rest
Competitive CrossFit - MURPH Prep:
For Time:
800m Run
200 Air Squats
Now we’re talking. That bar’s getting heavier so our focus needs to be dialed. You developed a routine last week so stick to it and bury these reps. You got this!
Aye? This one is aimed to mimic the sprint and rest nature of a hockey game. With 30s of each movement into 60s of rest the idea is that we are going unbroken on each movement with an extremely intentional transition period. The first few rounds should feel fine but as fatigue starts to collect it will be all about staying calm during the rest window and getting ready for the next bout.
Saturday 5/22/21
For Time in Teams of Three:
3000m Row
300 Cal Air Bike
1.5 Mile Run
Split the work up any way you see fit, but you must go in order. One of the non working team members will be holding something. “What?” you ask. Well, I guess you’ll just have to show up and find out!
Sunday 5/23/21
Rest Day - Get out and enjoy life.