Monday, April 1
"Grunt Work" April 1st – June 24th, 2019 12 Weeks It’s time to get strong. Announcing "Grunt Work," our first training cycle following the 2019 Open. In "Grunt Work", we have the potent combination of two goals: Strength and Durability. There is no substitute for raw power in our sport. Yet with that raw power comes a responsibility--to take care of our body. Being strong is one part of the larger puzzle, but being able to use it is another. When we increase our raw power and our ability to use it through proper positioning and mobility, we become bulletproof. We’ll move better and hit PRs. We’ll be less injury prone, allowing us to train harder throughout the week. We’ll chase brilliance in the basics, from the slow lifts to the fast, through consistent progressions. We’ll incorporate routine "Body Armor" sessions, to balance and bulletproof our body. And, most notably, we’re going to get very, very strong. And it all starts Monday, April 1st. Here’s to the season ahead, and becoming the hardest worker in the room. Let’s get to work. ACTIVATION 2 Rounds, Not for Time: 1:00 Light Row 6 Slow Scap Retractions 5 Walkouts 4 Spiderman + Reach (each side) 3 Russian Baby Makers
Back Squat (6-3-6-3-6-3)
6 Reps @ 65% 3 Reps @ 70% 6 Reps @ 65% 3 Reps @ 75% 6 Reps @ 65% 3 Reps @ 80% Rest 2:00 between sets. As we start our cycle, one of main efforts will be to refine a base to work with - largely in part, through routine strength work. In the three waves we have today, we'll be completing sets of three sets of six reps at 65%. After each set, we'll lift triples at 70%, 75%, and 80% respectively. Accumulating a total of 27 repetitions with a loading at 65% or above, we can expect a bit of residual soreness to start. Very quickly however, will we adapt to the routine squatting volume. As one can expect however, we want to start on the manageable side and slowly grow in volume. We'll be repeating this exact repetition scheme next week, growing in percentages. This week is intended to be on the manageable side. We'll need to work to finish each set, but we are nowhere near movement failure.
Power Snatch (4 x 2, 6 x 1)
On the 1:30 x 4 Sets: 1 Halting Power Snatch (2s at knee-level) 1 Power Snatch
… Directly into: On the 1:00 x 6 Sets: 1 Power Snatch Set #1 - 58% of estimated 1RM Power Snatch Set #2 - 61% Set #3 - 64% Set #4 - 67% Changing to Singles… Set #5 - 70% Set #6 - 74% Set #7 - 78% Sets #8, 9, 10 - 82%
Metcon (AMRAP - Rounds)
3 Giant Sets, resting 1:00-2:00 between: 16 KB Front Rack Reverse Lunges 100m Farmers Carry 32 Banded Good Mornings 32 AbMat Sit-Ups
Hang Muscle Snatch (EMOM 5)
On the Minute x 5: 5 Hang Muscle Snatches All sets are intended to be on the light side, between 35-45% of our estimated 1RM Power Snatch. On the hang muscle snatch, our aim is to build bath path awareness along with turnover speed. On the bar path… We have the chance to refine the vertical path of the barbell. Tracing up the shirt with elbows high to the outside, we are looking to keep the bar close to our chest as it rises. A common fault in the snatch is when our hips and arms push the bar forward and away from us, causing a "looping" of the bar to the overhead position (along with a very inconsistent feeling). On the turnover speed… Immediately following the high pull, with elbows tracking high to the outside, we change direction with our efforts from a pull, to a push. Speed of the wrists here to get our elbows beneath the bar is critical, as we want to keep the momentum of the bar rising. As we transition through this turnover, maintain connection to the bar. Although it is a significant change in what we are doing with our arms, it should be one steady and consistent effort on the barbell moving it further upward. As mentioned above, let's keep the loads very light, and instead become faster and faster in our turnover speed.
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