• Daniel LaPointe

Saturday, May 4


Closing out week #5 of "Grunt Work". Starting our Saturday with a 1RM attempt - Overhead Squat. A baseline check-in on where we are with the movement. Conditioning comes next, in the form of three intervals. A team (of three) option posted, as well as an individual. Body Armor to close out our week. ACTIVATION At a low intensity: 15-12-9: Row Calories Bike Calories Into 2 Rounds: :30s Spiderman + Reach 10 Hollow Rocks :30s Walkouts 10 Pausing Glute Bridges :30s Russian Baby Makers 5 Slow Wall Squats

Overhead Squat (Build to a 1RM Overhead Squat)

With a 10:00 clock... Inside the overhead squat 1RM attempt, a critical component that often gets overlooked is the jerk to overhead. If we can nail the setup position, that is, the back rack jerk, the lift is set up for success. But if we struggle with an exhausting press out overhead, we are moving into the squat at a massive disadvantage. The jerk often determines if we will make the squat or not, given how it's not about leg strength in this… it's about positioning and stability. Once those stabilizers give way, it doesn't matter how strong our legs are. As we warm for the movement, let's visualize every jerk from the back rack being a max effort. Our aggressiveness to lockout, and our footwork, is massively important. In terms of which jerk to use (push jerk or split jerk), this is athletes choice. When technique is dialed in, we typically can split jerk considerably more weight. But, if we struggle with the footwork, a push jerk may be our better option today. It is the movement, today, that gets the bar overhead with the least amount of energy expended. Let's save those shoulders for the duration of the squat. All repetitions are taken from the rack. After warming with the empty barbell, complete these first 5 sets in rapid succession from each other. No need for anything more than a 45s rest between. 1 Set - 1 Pausing OHS + 1 OHS @ 35% (of estimated 1RM OHS) 1 Set - 1 Pausing OHS + 1 OHS @ 40% 1 Set - 1 Pausing OHS + 1 OHS @ 45% 1 Set - 1 Pausing OHS + 1 OHS @ 50% 1 Set - 2 OHS (no pause) @ 55% From here, let's change to singles. Using the full 10 minute clock, there is no rush here. Let's build steadily, where we are now able to make larger jumps given how we are sufficiently warm. Last note - be patient. Again, it is not about our leg strength today. It is about our positioning overhead. After due diligence towards the jerk, don't rush the squat.

Sleep Walk (Team Version) (3 Rounds for reps)

In Teams of 3... "Sleep Walk" Part #1 In a 7:00 Window: 100/70 Calorie Assault Bike Time Remaining - Max Overhead Squats (95/65) Rest 3:00 "Sleep Walk" Part #2 In a 6:00 Window: 75/50 Calorie Assault Bike Time Remaining - Max Hang Squat Cleans (115/85) Rest 3:00 "Sleep Walk" Part #3 In a 5:00 Window: 50/30 Calorie Assault Bike Time Remaining - Max Thrusters (135/95) Three scores - total reps from each part. The system will add the reps together for our score for the day. Click "Workout Prep Notes" for details.

Stimulus wise, we are looking for the following (for all three teammates): Part #1 - A loading all three of us can overhead squat for 21+ reps unbroken, when fresh. Part #2 - A loading all three of us can hang squat clean for 5+ reps unbroken, when fresh. Part #3 - A loading all three of us can thruster for 9+ reps unbroken, when fresh. In the absence of an Assault Bike, some modification recommendations below: Rower Part #1 - 120/85 Calorie Row Part #2 - 90/60 Calorie Row Part #3 - 60/45 Calorie Row

Sleep Walk (Individual) (3 Rounds for reps)

"Sleep Walk" Part #1 In a 5:00 Window: 45/30 Calorie Assault Bike Time Remaining - Max Overhead Squats (95/65) Rest 3:00 "Sleep Walk" Part #2 In a 5:00 Window: 35/25 Calorie Assault Bike Time Remaining - Max Hang Squat Cleans (115/85) Rest 3:00 "Sleep Walk" Part #3 In a 5:00 Window: 25/20 Calorie Assault Bike Time Remaining - Max Thrusters (135/95) Three scores - total reps from each part. The system will add the reps together for our score for the day. Click "Workout Prep Notes" for details.

Stimulus wise, we are looking for the following: Part #1 - A loading we can overhead squat for 21+ reps unbroken, when fresh. Part #2 - A loading we can hang squat clean for 5+ reps unbroken, when fresh. Part #3 - A loading we can thruster for 9+ reps unbroken, when fresh. In the absence of an Assault Bike, some modification recommendations below: Rower Part #1 - 50/35 Calorie Row Part #2 - 40/27 Calorie Row Part #3 - 30/21 Calorie Row

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets: 10 Single Leg Lateral Box Step-Ups (5/each) 200m Single Kettlebell Farmers Carry 30 Weighted AbMat Sit-Ups Rest 2:00 between sets

Inside today's Body Armor, all three movements are individual based. On the box step-ups, using the video as reference, we are striving to pull ourselves to extension. If we find ourselves using momentum (swinging at the hips), excessively hinging forward, or anything of the like, let's change the height to a box height that allows sound technique. Building over time, we want to get to 24"/20" for males/females respectively. These are unweighted. On the following 200m kettlebell carry, this is completed with a single, heavy, kettlebell. Held at the hang, we can alternate hands as we see fit. The objective, is to resist compensation. The body will naturally want to lean to a single side, compromising to balance the weight. Fighting back, chinch the rib cage down and keep the shoulders squared off to the center. We want to go as heavy as possible while miantaining this standard. Very strong midline athletes may move to a 70/53, but if it is our first time completing the movement, let's start at a lighter load and build over the rounds. On the final movement, the weighted abmat sit-ups, let's anchor our feet and choose a loading that we are condident we can complete in 2 or less sets. The weight here is likely going to be on the lighter side, and can be a dumbbell or plate held across the chest. The largest benefit here, is that it takes away our kip. With our arms locked to our chest, these sit-ups are far more challenging naturally as is, even with a very light load.

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