Monday, November 26
Week 5 of "Grindstone". A barbell-intensive Monday. Starting our week off with our Stamina Squats. Our second to last iteration of the 3/6 on Mondays and 1/3 on Fridays. This will lead us into our conditioning for the day, a repeated workout on CompTrain - "Freedom Sauce". Intervals, combining overhead squats, burpees, and calories on the rower. ACTIVATION Rotating Stations Every 2:00, for 12:00 (2 Rounds): Station 1 – 30/21 Calorie Row Station 2 – 3 Slow Walkouts + 3 Spidermans per side + 15 Sit-Ups Station 3 – 24/17 Calorie Assault Bike Station 4 - 5 Slow Wall Squats + 5 Russian Baby Makers Barbell Warmup (empty BB): 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Thrusters
Stamina Squat (6 x 9)
Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats
*Both* lifts are performed with the same load: 67% of our estimated 1RM Front squat. This is the fifth iteration, increasing by 3% from last week.
Freedom Sauce (4 Rounds for calories)
"Freedom Sauce" is 4 x AMRAP 3's, resting 3:00 between. Part #1 - 0:00 - 3:00 21 Overhead Squats (75/55) 21 Lateral Burpees over Rower Max Calorie Row ... Rest 3:00 - 6:00... Part #2 - 6:00 - 9:00 18 Overhead Squats (95/65) 18 Lateral Burpees over Rower Max Calorie Row ... Rest 9:00 - 12:00... Part #3 - 12:00 - 15:00 15 Overhead Squats (115/80) 15 Lateral Burpees over Rower Max Calorie Row ... Rest 15:00 - 18:00... Part #4 - 18:00 - 21:00 12 Overhead Squats (135/95) 12 Lateral Burpees over Rower Max Calorie Row Rx+ (95/65), (115/80), (135/95), (155/105) Four scores - the calories accumulated in each part. The system will add together the four numbers for our sum total, our score for the workout.
In this workout, the first portion to address it the overhead squat. Our goal today is to increase in loading each part, where the repetitions descend (21, 18, 15, 12). On the 21, 18, and 15, we are looking for loading that we are very confident we could complete straight. We want this sprint stimulus today. On the final set of 12, we are looking for a weight that we know without question in our mind we could complete unbroken when fresh. This may require a single break in this workout given the fatigue, but if attempted rested, we are confident it’s there. This is the look and feel we are looking to match on that final weight… heavy and challenging, but at most, one break. On the burpees, these are lateral to the rower (body is parallel to the rail) with a full repetition counting after you jump to the other side. Our focus on these are to move with a purpose, given the sprint stimulus, but we need to keep our primary focus in check – no wasted movement. Especially when done for speed, burpees over the rower/barbell can involve lots of excessive movement. Extra steps, different angles each time… we expend energy that we don’t need to. Stay smooth and steady here. One speed throughout, focusing on tight motions and remaining close to the rower railing. A burpee step-up can be used here for efficiency of movement. Stepping up with the inside leg, so that we can deliberately place our body as close to the rower as possible, we can minimize the amount of distance we need to jump. Jumping up from the burpee is a faster technique, but only worth the additional effort if we can maximize the handful of seconds it gains while on the rower. With that reward, comes the metabolic cost that each individual can weigh during the warm-up sets to find our best strategy for approach. Final note on the burpees – it is worth pushing our effort here, and getting to the rower with as much time as possible. Even if we use the first handful of pulls on the rower as a recovery, w
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