Prowess Week 3
We’re extremely happy with what we saw in STALWART. Yeah, there were many, many PRs, and more weight on the bar is awesome. But even more exciting to us were the improvements in technique, intention, and grit, both under the heavy barbells and in the Maximum Aerobic Power (MAP) WODs. So even if the barbell didn’t move the way you wanted it to at the end of the cycle, be confident that you absolutely improved your foundation of strength. Some days the lift is there, and some days it isn’t... but technique improvements will consistently show up, and transfer across all our movements.
Having built strength, we’re going to go even deeper on technique in this cycle, “PROWESS". We’ll be developing skill and expertise in Olympic lifting. Plan on interval lifting on Mondays, and fatigued, heavy lifts on Fridays. “Weakness Wednesdays” will be focused on both “Work Capacity” and “Gymnastic Capacity,” whichever you choose to attack first should be your focus throughout “PROWESS”. In addition we look to increase positional strength with supporting mobility work. Time to confront your weaknesses... and slay them.
- Head Coach Tony B.
Monday 2/24/20
A. 12 Minute EMOM:
1 Low Hang Power Clean
1 Hang Power Clean
B. 13 Minute of AMRAP:
8 Deadlift 225/155
16 Wall Ball 20/14
Competitive CrossFit:
A1. Double KB Front Rack Reverse Lunge:
12-12-12-12-12
*Rest 60s
A2. Dumbbell Bench Press:
10-10-10-10-10
*Rest 2:00 between super sets
This week we transition away from Snatch technique and into some Clean work, with a similar goal in mind—focus on technique! To do that, keep the loading moderate, the bar close, and a strong and confident power position. Remember, It’s alllll in the hips . . . .
Another Monday of lower-body-focused conditioning. With the posterior/anterior chains both getting crushed respectively, we need to be wise about our pacing. The moderate loading on the Deadlifts will likely be a trap for most of us. A quick break and release of tension each round could pay off big time. However, don’t get caught wandering away from the bar!
Tuesday 2/25/20
A1. Strict Press:
4-4-4-4-4
*Rest 60s
A2. Single Arm Dumbbell Row:
6-8/Arm - HEAVY
*Rest 1:30 between super sets
B. 5 Rounds for Time:
10 Double Dumbbell S2OH 50/35#
15 Burpees
This week we move back to our Strict Press work and cut the reps in half. That means this time around we should be getting heavy! Start your first set north of 70% and look to build across each set. With the dumbbell row we want each set to be heavy but under control. Say away from the “lawn mower” effect, where we crank our entire body to move the load.
Burn baby burn. This is intended to be a sprint from start to finish. The Dumbbell work should be completed unbroken and the pace on the burpees will dictate your workout. Starting at a moderate clip on the burpees is likely the best way to go. If anything we can increase our pace through our rounds.
Wednesday 2/26/20
A. Gymnastic Capacity:
For Time:
21-15-9
Toes to Bar
Push Ups
Pull Ups
AB-Mat Sit Ups
*15 Minute time cap
—OR—
15 Minute AMRAP:
15-12-9
GHD Sit Up
sHSPU
Ring Muscle Up
B. Work Capacity:
900m Row @ Goal Pace
800m Row @ Recovery Pace
300m Sprint
Competitive CrossFit:
Overhead Squat:
3-3-3-3-3
*Start at 75% and build as you see fit
Based on our last two weeks of gymnastic work we should have a pretty good idea how to attack today’s piece. We know both our max set, and how well we deal with repeating small- to mid-sized sets. Use that information to create a dialed plan and attempt to stick to it. Keep in mind we would rather see crisp clean reps with a little slower time than letting our positions fall in the later rounds. Breathe and move.
Another small bump in our “Goal Pace” row distance. Expect the same 100m change to come week-to-week. Stick with it; it’s only a little further than last week. You’ve got this!
Thursday 2/27/20
A. Front Squat:
4-4-3-3-2
*Rest as needed between sets
*Each set should be tough - Heavier than last week.
B. Block Clean + Push Jerk:
5 Sets:
1.1
*Rest 10-15s between reps 1 & 2
*Jerk both reps this week
*Set the blocks so the bar is just above the knee. (Same as last week)
C. Structural:
3-5 Rounds for Quality:
200FT Sled Push
15 GHD Sit Ups
5 Back Extensions
Friday 2/28/20
A. 21 Minute EMOM:
Minute 1: 15 Bar Facing Burpees
Minute 2: 5 TNG Power Snatch 115/85
Minute 3: Rest
*RX+: 155/105
B. Finisher:
3 Rounds:
15/12 Cal Air Bike @ High Effort
Accumulate 30s in a P Bar L Sit Hold
*Rest 90s between rounds
Competitive CrossFit:
5 Rounds each for Time:
10 Sand Bag Squats 150/100
20/16 Cal Row
*Rest 90s between rounds
Push the pace on the burpees. 15 Reps should take us north of 45s of work as the sets roll on. Composing ourselves for a heavy barbell is a must in the CrossFit world. Keep in mind 5 TNG Snatches should take less than 20-30s and you have the entire minute. Breathe, grip, and rip. Oh yea, there’s a rest minute, so put forth some effort here and test your limits.
Saturday 2/29/20
A. 4 Rounds for Time in Teams of Two:
500m Row
50 Wall Balls 20/14
15 Deadlifts 225/155
*During the row “resting” partner hold Deadlift bar in full lockout at the hips.
Sunday 3/1/20
Rest Day - Get out and enjoy life.