Elevate Week 3
Monday 7/22/24
B. ‘Comet’ -
For Time:
- 30 Thrusters 75/55#
- 30 TTB
- 20 Thrusters 75/55#
- 20 Pull-Ups
- 10 Thrusters 75/55#
- 10 BMU
*Time Cap - 10 Minutes
A. Front Squat -
Every 2 Minutes x 6 Sets:
- Front Squat x 3 Reps @ 70-75%
Feast Fam, thanks to everyone who brought a friend last week. We had more than a dozen friends join us for the week! We’re excited for Coach Connor as he pursues new professional opportunities. His last day coaching will be this Saturday at 8 and 9, and he’ll be around as a member through mid-August.
For the next month, expect to see working sets of Front Squats on Mondays. Today, we are doing 6 sets of 3 reps at 70-75%. Each week will increase in weight. ‘Comet’ is going to be a spicy one. This workout is designed as a ‘Fran’ prep to build capacity with high-rep Thrusters and maintain a strong grip on the rig. Plan to break up the Thrusters to avoid burnout and perform smaller sets on the gymnastics movements to preserve your grip!
Tuesday 7/23/24
We are taking the time to work on some accessory movements today. In Part A, we will focus on the upper body with a mix of pressing, rows, and banded curls. These exercises target some weak areas and help build a stronger foundation for our other lifts. Part B is designed to build midline endurance, unilateral stability, improve grip, and enhance functional strength. Slow down today and focus on intentional movement!
A. 4 Sets Of -
- Half Kneeling SA DB Arnold Press x 6-8/Side
- DB Bent Over Rows x 8-10 Reps
- Banded Bicep Curls x 15 Reps
B. ‘Lassie’ -
3 Sets For Quality:
- 10 DB Suitcase Deadlifts R Side 50/35#
- 100' DB Suitcase Carry R Side 50/35#
- 10 DB Suitcase Deadlifts L Side 50/35#
- 100' DB Suitcase Carry L Side 50/35#
- 45-60 Second Forearm Plank
Wednesday 7/24/24
Today, we have a long conditioning piece designed to build our endurance capacity. This workout should be paced from the start, with the goal of moving steadily throughout. It's an opportunity to practice maintaining a positive mindset and mental resilience. As the workout becomes challenging or monotonous, focus on pushing through the discomfort. Remind yourself that you can handle tough situations, that you don’t give up, and to keep pushing forward!
A. ‘Marley’ -
For Time:
- 100/70 Calorie Echo Bike
- 50 Burpees
- 1,600m Run
- 50 Burpees
*35 Minute Cap
Thursday 7/25/24
A. Push Press -
EMOM 6:
- 3 Reps @ 65% of 1RM
B. Push Jerk -
Every 2 Minutes x 6 Sets:
- 2 Push Jerks
Sets 1-2 @ 80%
Sets 3-4 @ 85%
Sets 5-6 @ 90%
C. Accessories -
3 Sets Of:
- Feet Elevated Ring Row x 6-8 Reps
- Banded Y Raise x 15-20 Reps
- Broad Jump x 5 Reps
We are kicking off today with Push Presses to practice speed and focus on a strong leg drive through the floor. Aim to carry that same leg drive over to today’s Push Jerks. This week, we are ditching the pause in the catch but still aiming to catch in a strong position as things get heavy. Accessories include Ring Rows to build pulling strength, Y Raises to strengthen the upper back and shoulders and improve posture, and Broad Jumps to train explosiveness (expect to see Broad Jumps continue over the next few weeks).
Friday 7/26/24
A. ‘Beethoven’ -
2 Sets:
AMRAP 3:
- 6 DB Front Squats 50/35#
- 12 Pull-Ups
REST 2 Minutes
AMRAP 3:
- 6 DB Box Step Overs 50/35#
- 3 Wall Walks
REST 2 Minutes
AMRAP 3:
- 25 Double Unders
- 10 V-Ups
REST 2 Minutes
Happy Friday Feast friends! We have a challenging workout today. This session will total 30 minutes and includes a mix of movements. Each AMRAP consists of a couplet of two exercises with a relatively low rep scheme, allowing us to keep moving throughout each 3-minute interval. After each AMRAP, there is a 2-minute rest to ensure you can maintain intensity throughout the workout. On the second round, you’ll pick up each AMRAP where you left off, so be sure to have a whiteboard or chalk to track your progress. There will be 3 scores on StreamFit, one for each AMRAP.
Saturday 7/27/24
Partner WOD
‘Toto’ -
With A Partner:
4 RFT:
- 120 Double Unders
- 40/30 Calorie Row
- 30 Hang Power Snatches 95/65#
- 20 Burpees Over The Barbell
Join us Saturday at 8 or 9am for our Partner workout!
Olympic Weightlifting
A. Tall Snatch -
3x5 Reps With Empty Barbell
B. Snatch -
Every 2 Minutes x 6 Sets:
- Snatch x 1.1
Set 1-2 @ 70-75%
Set 3-4 @ 75-80%
Set 5-6 @ 80-85%
C. Accessories -
3 Sets Of:
- Snatch Grip Deadlift x 4 Reps @ 95% Of Snatch 1RM
- DB Walking Lunges x 16-20 Reps
- Hanging Leg Raise x 10 Reps
We will be working on Tall Snatches as today’s drill. Focus on keeping the bar close and being quick to get under it. After that, we will perform 6 sets of Snatch Doubles, increasing the load every 2 sets. The percentages listed are heavy and the goal is to avoid failing any lifts. If you are still working on improving your snatch technique, use lighter weights and prioritize technique. We will finish with accessory work to build our foundational strength for Olympic lifts.
Sunday 7/28/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong