Stalwart Week 4
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 12/31/19
A. Back Squat:
Every 3 Minutes for 5 Sets:
5 Back Squats @70%
B. 10 Minute AMRAP:
50 American Kettlebell Swings 24/20
40 Hand Stand Push Ups
30 Alternating Pistols
Competitive CrossFit:
A. Olympic Interval:
Every other Minute for 6 Sets:
1.1 Squat Clean @70%+
You guessed it - another small increase for our Back Squat. We are now floating towards the heavy phase. Stay confident and move with intention.
Today we should be forced out of our comfort zone. With the short time domain we will have to take smaller rest than we will likely want to. Your goal is to hang onto the kettlebell for a big set. From here strategy changes to small work small rest. Stay in your lane during the gymnastics and look to stay consistent through your sets.
Tuesday 12/31/19
Maximum Aerobic Power:
7 Minute AMRAP:
5 Power Clean 155/105
5 Front Squats 155/105
10 Burpees Over Bar
*Rest 2:00
7 Minute AMRAP:
16 Alternating Dumbbell Hang Clean and Jerk 50/35
8 Box Jumps 24/20
*Rest 2:00
7 Minute AMRAP:
Max Meter Row
Wednesday 1/1/20 Happy New Year!
Thursday 1/2/20
A. Three Position Snatch:
Every other Minute for 6 Sets:
1 Snatch From Floor
1 Snatch From Below the Knee
1 Snatch From Above the Knee
B. Snatch Balance
5 Sets: 3 Reps - Moderate loading
*Rest 2 Minutes between sets
C. Structural:
3-5 Rounds for Quality:
6-8 BTN Strict Press
8-10 Single Dumbbell Overhead Squat/Arm
10-12 GHD Sit Ups
Friday 1/3/20
A. Back Squat:
Every 3 Minutes for 3 Sets:
3 Back Squats @80%
B. “Coleman”:
4 Rounds for Time:
30 Wall Balls 20/14
20/16 Cal Row
Competitive CrossFit:
A. Interval:
4 Rounds: 50 Cal Air Bike
*Rest 3:00 between rounds
Now we’re getting there. Focus during the heavy days is a must. Go through your warm up with intention. Focus on controlling your positions during the eccentric and be sure you’re really looking to FIRE out of the hole.
#WWCD - He would go for it.
Saturday 1/4/20
For Time in Teams of Two. Split the Air Bike and Power Cleans as you see fit.
For the Synchro TTB, the toes must hit the bar at the same time.
A. Five Rounds for Time in Teams of Two:
30 Cal Air Bike
15 Power Clean 135/95
12 Synchro Toes to Bar
Sunday 1/5/20
Rest Day - Get out and enjoy life.