Elevate Week 7 (Deload)

Monday 8/19/24

B. ‘Big Yikes’
Every 2 Minutes x 5 Sets:
- 8 Front Squats 135/95#
- Unbroken C2B (You Pick #)
*Score Is Total C2B

A. 3 Position Power Clean -
Every 90 Seconds x 8 Sets:
- 1 High Hang Power Clean + 1 Hang Power Clean + 1 Low Hang Power Clean @ 50-55%

Happy Monday, y'all! This week is a deload week, so kick back, slow down, and take things a little easier than usual! Today, we’re starting with a 3-Position Power Clean complex to practice technique since we'll be focusing on Power Cleans in our next cycle. Afterward, we have ‘Big Yikes,’ which consists of interval work, including Front Squats and unbroken C2B reps. The Front Squat weight should be something you can maintain perfect form with and rep out with some speed. The goal is to go straight into the C2B and pick a number of reps that you can consistently hit for an unbroken set each round.

Tuesday 8/20/24

We’re kicking things off with the Strict Press. Use the 10-15 minutes to work your way up to a 1RM—stay focused and get fired up to press some heavy weight overhead!

Next up is ‘Oof,’ and it’s going to be a doozy. Manage your effort wisely—start at a pace you’re confident you can sustain. Find your groove and maintain a steady cadence on the Echo Bike. Make sure to save a little push for that final 800m Run!

A. Strict Press -
In 10-15 Minutes..
- Build To A 1 RM

B. ‘Oof’ -
For Time:
- 800m Run
- 40/30 Calories Echo Bike
- 400m Run
- 40/30 Calories Echo Bike
- 800m Run

Wednesday 8/21/24

‘Bet’ is a 30-minute EMOM designed to build your capacity. You’ll get plenty of rest during minutes 1-4, so you can keep the intensity high and your form spot on. Minute 5 will take most of the minute, which is why it’s followed by a rest period. This format will help you build endurance and stay intentional with your movement every minute!

A. ‘Bet’ -
EMOM 30:
Minute 1 - 12 Alternating DB Snatches 50/35#
Minute 2 - 10 Burpees Over DB
Minute 3 - 10 TTB
Minute 4 - 10 Alternating Pistol Squats
Minute 5 - 20/15 Calorie Row
Minute 6 - REST

Thursday 8/22/24

A. Behind The Neck Split Jerk -
3x5 @ Light Weight

B. Split Jerk -
Every 2 Minutes x 6 Sets:
- 1 Reps @ 80% of 1RM

C. Push Press -
3x2 @ 75% of 1RM

D. Accessories -
3 Sets Of:
- Chest Supported DB T's x 8-10 Reps @2112
- Banded Russian KBS x 15 Reps
- Hanging L-Sit Hold x 20-30 Seconds

Our drill of the day is the Behind the Neck Split Jerk, which can help improve our leg drive in the Jerk as well as build overhead confidence and support. After that, we will complete some heavy Split Jerk singles. Aim for each rep to be aggressive, fast, strong, and to look the same. Think “stick the landing,” which means catching with your arms fully locked out and your legs in a position that provides balance in the catch. After that, increase our Push Press by 5% and continue to focus on keeping an upright chest and a STRONG leg drive. Lastly, we have accessories dedicated to shoulder health, posterior chain power, and core strength.

Friday 8/23/24

A. For Quality -
3-4 Sets Of:
- Strict Pull-up x 4-6 Reps @ 31X2
- KB Suitcase Deadlift x 8 Reps / Side
- Side Plank x 45-60 Seconds / Side

B. ‘Bless’ -
21-15-9 Reps Of:
- OHS
*Run 400m After Each Set

Weight 1 - 95/65#
Weight 2 - 115/75#
Weight 3 - 135/95#

We will kick off class today with some tempo Strict Pull-Ups, Suitcase Deadlifts, and Side Planks. These movements were chosen to build our pulling strength, posterior chain, and core stability.

‘Bless’ is a workout designed to prep us for our upcoming retest of ‘Nancy’. Plan to pace the first two runs so you can get right to work on the OHS and push the pace on your final run. Aim to go unbroken on the OHS and be intentional about maintaining strong form throughout.

Saturday 8/24/24

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

Olympic Weightlifting
A. Snatch Balance -
EMOM 8:
- 3 Reps @ 45-50%

B. BTN Snatch Grip Push Press -
Every 90 Seconds x 5 Sets:
- 4 Reps @ 55-60%

C. Snatch Pulls -
Every 2 Minutes x 4 Sets:
- 5 Reps @ 65-70%

Accessories -
3 Sets Of:
- Dual KB Farmer Carry x 100'
- Dual KB Front Rack Carry x100'
- Sled Push x 100'

This week, we are focusing on different parts of the Snatch to hone our technique. First, we have Snatch Balances to work on speed under the bar and catching in a strong position. Next, we’ll do BTN Snatch Grip Push Presses to build the overhead strength required for Snatches—be intentional and focus on a strong lockout with each rep. Finally, we have Snatch Pulls to practice proper bar path, timing, and accelerating throughout the pull. Next week, we will test a 1RM.