Elevate Week 6

Monday 8/12/24

B. ‘State Street Sprint’
For Time:
- 21 Hang Power Cleans 95/65#
- 75 Double Unders
- 15 Hang Power Cleans 135/95#
- 75 Double Unders
- 9 Hang Power Cleans 185/125#

A. Front Squat -
Every 2:30-3:00 x 6 Sets:
Sets 1-3 - 1 Rep @ 90%
Sets 4-6 - 1 Rep @ 95%

This is our final week of Heavy Front Squats. Next week will be a deload week and the week after we will test a 1RM Front Squat. Today's workout, ‘State Street Sprint,’ is a couplet of Hang Power Cleans and Double Unders. As the reps on the barbell decrease, the weight increases—so focus on maintaining efficient barbell cycling and consider breaking the sets into 2-3 chunks to preserve your grip. The first weight should feel light, the second light to moderate, and the final weight moderate to heavy. Scale the loading as needed. To manage your heart rate, consider breaking up the Double Unders into three quick sets!

Tuesday 8/13/24

Today's EMOM focuses on strength and control. Alternate between DB Bench Press, Inverted Rows, and V-ups, aiming for quality movement and consistent effort throughout each minute. Build in weight as able on the DB Bench.

‘Shedd’s Shoulder Pump’ is all about pushing your shoulder endurance to the limit. Across the five sets, you'll increase the calorie count on your machine of choice, then use the remaining time to max out on Strict Handstand Push-ups. The quick 1-minute rest between sets gives you a chance to catch your breath and let your shoulders recover. Pacing on the Echo Bike and breaking up the SHSPUs appropriately are essential to avoid burning out in today’s WOD.

A. EMOM 12 -
Minute 1 - Alternating DB Bench Press x 12-14 Reps
Minute 2 - Inverted Row x 8-10 Reps @ 21X2
Minute 3 - V-up x 10-12 Reps @ 31X0

B. ‘Shedd’s Shoulder Pump’ -
5 Sets Of…
AMRAP 2:
- Calories On Machine of Choice + Max SHSPU In Remaining Time
*Rest 1 Minute Between Sets

Set 1 - 12/9 Cals
Set 2 - 15/12 Cals
Set 3 - 20/15 Cals
Set 4 - 24/18 Cals
Set 5 - 30/24 Cals

Wednesday 8/14/24

Happy Wednesday! Today’s workout, ‘Magnificent 1.5 Mile’ is a long grind, totaling 1.5 miles of running, 90 box step-ups, and 60 reps of gymnastics movements. With that much work ahead, start by pacing yourself from the beginning and breaking up the gymnastics movements to keep your grip fresh for later rounds. The focus today is on building conditioning, so use this as an opportunity to practice pacing your runs. Find your rhythm, maintain strong posture, and focus on controlled breathing to set yourself up for success.

A. ‘Magnificent 1.5 Mile’ -
For Time:
- 800m Run
- 40 DB Box Step-Ups 50/35#
- 30 TTB
- 800m Run
- 30 DB Box Step-Ups 50/35#
- 20 C2B
- 800m Run
- 20 DB Box Step-Ups 50/35#
- 10 BMU
*25 Minute Time Cap

Thursday 8/15/24

A. Jerk Balance -
3x5 @ Light Weight

B. Split Jerk -
Every 2 Minutes x 5 Sets:
- 2 Reps @ 75% of 1RM

C. Push Press -
3x3 @ 70% of 1RM

D. Accessories -
3 Sets Of:
- Chest Supoorted DB Rows x 8-10 Reps @ 21X2
- Hanging Leg Raises x 10 Reps
- Broad Jumps x 8 Reps

The Jerk Balance is a drill that helps improve and build our confidence with the movement into the split position. After the drill, we’ll perform 5x2 Split Jerks at 75%. Take your time between each rep, focusing on a strong leg drive and powerful jump. When catching, think about aggressively punching upward to ensure a solid lockout for each rep. We’ll then move on to 3x3 Push Jerks, 5% heavier than last week, and finish with some quality accessories to build foundational strength and power.

Friday 8/16/24

A. Sumo Deadlift -
Every 2 Minutes x 5 Sets:
- 4 Reps @ 70-75%

B. ‘Clark Street Cycling’ -
'GRETTEL'
10 RFT:
- 3 Clean + Jerks 135/95#
- 3 Bar Facing Burpees
*8 Minute Time Cap

This is week 3 and our final week of Sumo Deadlifts, and this week we’re going slightly heavier than before.

‘Clark Street Cycling,’ also known as ‘Grettel,’ is meant to be done FAST. There should be no stopping during this workout. The Clean + Jerks should be unbroken for all 10 sets, so scale the loading as needed. Stay efficient on your burpees, reminding yourself that each set consists of only 3 reps. Find a breathing pattern to avoid holding your breath throughout the workout. Like Coach Greg says “Start Fast, Stay Fast, End Fast!”

Saturday 8/17/24

Join us Saturday at 8 or 9am for our Partner workout!

Olympic Weightlifting
A. Snatch High Pull -
3x5 @ Light Weight

B. Snatch -
Every 2:30-3:00 x 5 Sets:
Sets 1-3 - 2 Reps @ 85-90% Of 1RM
Sets 4-5 - 1 Rep @ 95%

C. Back Squat -
4 Sets Of:
- Back Squat x 3 Reps @ 80-85%

Accessories -
4 Sets Of:
- Snatch Grip Pendlay Row x 8-10 Reps
- Suitcase Carry x 50'/Side

Today's Olympic weightlifting session focuses on refining technique and building confidence with heavier loads. We start with Snatch High Pulls to perfect the timing and positions of our pull. Then, we’ll tackle the Snatch with heavier weights—be sure to remain focused and aggressive throughout! The Back Squats follow the same structure and loading as last week, with the goal of feeling more confident in your sets this week. Our accessories will include Snatch Grip Rows to build strength for maintaining proper posture in the Snatch and Suitcase Carries to train core stability.