Prowess Week 4
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 3/2/20
A. 12 Minute EMOM:
1 Power Clean
1 Low Hang Power Clean
1 Hang Power Clean
B. 16 Minute AMRAP:
50 Dumbbell Box Step Ups 50/35
100 Double-Under
50 Alt DB Snatch
100 Double-Under
50 AB Mat Sit Ups
Rx+:
Alt Pistols
GHD Sit Ups
Competitive CrossFit:
A1. Conventional Deadlift:
4-4-4-4-4
*Rest 60s
A2. Toes to Rings:
12-12-12-12-12
*Rest 2:00 between super sets
We’re adding a Power Clean from the floor to last week’s Clean complex. Keep in mind this is still technique work, and that working low-to-high means that last Hang rep will have the least momentum and be under the most fatigue. Keep your percentages around last week’s, and dial in this movement!
Slow and steady wins the race today. Going too big too early will be a bad idea. Come up with a consistent set breakdown, and stick to the plan. Look to finish the last 3 minutes at a higher pace than the first 13… How well do you know yourself?
Tuesday 3/3/20
A1. Bench Press:
3-3-3-3-3
*Rest 60s
A2. Banded Lat Pull Down:
20-20-20-20-20
*Rest 1:30 between super sets
B. 5 Rounds for Time:
”Death Race”
15/10 Cal Air Bike
10 Burpee
The pump is real! With sets of three on the Bench Press, your last triple be heavy and swole. Focus on form in your warm up sets, and start your working sets north of 80%.
It’s like falling off a bike... then getting back on... then falling off again. 5 times. Ouch, just..ouch.
Wednesday 3/4/20
A. Gymnastic Capacity:
15 Minute EMOM:
Minute 1: 10-15 V Ups
Minute 2: 8-10 Feet Elevated Ring Row
Minute 3: 10-15 Push Ups
Rx+:
Every 30s for 5 Minutes:
5 Unbroken Chest to Bar Pull Ups
Directly into…
Every 30s for 5 Minutes:
5 Unbroken sHSPU
Directly into…
Every 30s for 5 Minutes:
5 Unbroken Toes to Bar
B. Work Capacity:
1000m Row @ Goal Pace
700m Row @ Recovery Pace
300m Sprint
Competitive CrossFit:
Overhead Squat:
2-2-2-2-2
*Start at 80% and build as you see fit
Today we slow it down, just a bit. The reps should be easily completed within the minute. Look to master these simpler forms of gymnastic movements. In order to attain the big flashy movements we must have a solid base. Complete full range of motion, and move with intention.
Another small bump in our “Goal Pace” row distance. By now, you know we’re going to build by 100m each week. Stick with it... it’s only a little further than last week. You’ve got this!
Thursday 3/5/20
A. Front Squat:
4-3-3-2-2
*Rest as needed between sets
*Each set should be tough - Heavier than last week.
B. Block Clean + Push Jerk:
8 Sets:
1 Clean and Jerk
*Build across eight set, ending with a tough single for the day.
*Set the blocks so the bar is just above the knee. (Same as last week)
C. Structural:
3-5 Rounds for Quality:
200FT Farmer Walk
8 Strict Chin Ups
5 Wall Walks
Friday 3/6/20
A. For Time:
50 Snatch 95/65
*EMOM Starting @ 0:00 5 Box Jump Overs 24/20
Rx+: 135/95
B. Finisher:
4 Rounds:
15-20 GHD Hip Extensions
10 Ring Push Ups + 30-45s Ring Plank
Competitive CrossFit:
3 Rounds each for Time:
20 Alt Pistols
8 Sand Bag Cleans 150/100
200FT Sand Bag Bear Hug Walk
*Rest 2:00s between rounds
This week we see a little different style of interval. You have loads of options for strategies today. Which approach you take depends on how well you can move the bar as leg fatigue starts to collect. Moving efficiently is always a must, but especially during pieces like today’s.
Oh… and yea they are full Snatches.
Saturday 3/7/20
A. On a Running Clock:
0:00-7:00:
Max Synchro Bar Facing Burpee
7:00-10:00:
Rest
10:00-17:00:
Build to a 1RM Hang Squat Clean + 3 Front Squat
17:00-20:00:
Rest
20:00-Finish:
1 Mile Burden Run
Sunday 3/8/20
Rest Day - Get out and enjoy life.