Stalwart Week 2
It’s that time of the year again… time to get you STRONG. The dictionary says “stalwart” means reliable, sturdy, and strong. Sounds good to us! During this eight week cycle we will focus on the Back Squat. Plan your squats using %s of your 1RM on Monday and Fridays. And don’t worry—we won’t leave out the conditioning. We’ll sub focus on Maximum Aerobic Power (MAP), along with overhead pressing. Get ready to be STALWART!
- Head Coach Tony B.
Monday 12/16/19
A. Back Squat:
Every 3 Minutes for 5 Sets:
5 Back Squats @65%
B. 5 Rounds for Time:
15/12 Cal Row
12 Toes to Bar
2 “Macho Man” Complexes 135/95
Macho Man:
3 Power Cleans
3 Front Squats
3 S2OH
RX+: 165/115
Competitive CrossFit:
A. Olympic Interval:
Every other Minute for 6 Sets:
1.1.1 Squat Clean @65%+
This week we see a nice bump in our % effort to set us on trajectory towards a new 1RM, although the weight should still feel manageable. Look to achieve quality reps and stay away from any extra gear if possible. Control in the bottom position and building time under tension will help us as we get to the heavier weeks.
Today we challenge it all. Mono-structural, gymnastics, and some heavy(ish) barbell work. Pacing into the barbell will be important. Although it’s not even close to the heaviest barbells we see, the time under tension will become an issue.
Tuesday 12/17/19
A. 6 Minute AMRAP:
8 Pull Ups
8 Sumo Deadlift High Pull 95/65
*Rest 2:00
6 Minute AMRAP:
40 Double-Unders
8 Double Kettlebell Snatch 16/12kg
*Rest 2:00
6 Minute AMRAP:
8 Handstand Push Ups
8 Deadlifts 185/125
Our goal is to move consistently across all 18 minutes of work. The rep ranges should be achievable for us today and we should aim to stay unbroken on each individual movement for each interval.
Wednesday 12/18/19
A. 12 Minute EMOM:
Minutes 1-4: 4 Push Press
Minutes 5-8: 3 Push Jerks
Minute 8-12: 2 Split Jerk
B. For Time:
50 Wall Balls 20/14
25 Burpee Box Jump Overs 24/20
50 Wall Balls
Competitive CrossFit:
A. Back Squat:
Every 3 Minutes for 4 Sets:
4 Back Squats @70%
This weeks S2OH EMOM is intended to be completed under control. Load each movement moderately and look to gain understanding of how consistent dip+drive mechanics can translate to all three—even though the finishing movement will vary, the start of each should remain consistent across.
Go for broke, you’ll be fine in 10 minutes anyway.
Thursday 12/19/19
A. Power Snatch:
5 Sets:
1.1 @75-80% of 1RM
*Rest 2 Minutes between sets
B. Snatch Grip Deadlift + Snatch Pull + Hang Snatch Pull:
5 Sets:
1+1+1 @90%+ of Power Snatch 1RM
*Rest 2 Minutes between sets
C. Structural:
3-5 Rounds for Quality:
12/Leg RNT Split Squat
15 Double Kettlebell Front Squats @13X2
45-60s Ring Plank
Friday 12/20/19
A. Back Squat:
3x3 @75% of 1RM
B. 13 Minute AMRAP:
12 Air Squats
6 Power Snatch 95/65
3 Ring Muscle Ups
Competitive CrossFit:
A. Interval:
4 Sets:
3K Air Bike
1.5K Row
1K Ski Erg
*Rest 3:00 between intervals
Just a minor bump in this week’s back squat %s, but we should still be able to move this with authority. If possible, try and stay away from the belts. Instead, focus on solid breathing and bracing techniques.
Smooth and steady wins the race today. There is no need to come out of the gate too hot and have it bite you. Move efficiently through the technical skills and use the Air Squats to make up time as best you can. Transitions will also be key—don’t get lazy moving from one movement to the next.
Saturday 12/21/19
Teams of three - split the work up in any order, and in any breakdown you see fit. #DOMATH
A. For Time in Teams of Three:
500 Double-Unders
5K Row
150 Burpees
Sunday 12/22/19
Rest Day - Get out and enjoy life.