Monday, May 6
Week #6 of "Grunt Work". "Muscle Monday" in full effect. Starting our week off in a percentage build on last week's squats and lunges. Following, we'll turn to power snatch technique, which will prime us for "Isabel" - 30 Power Snatches for time. Midline to finish our day. ACTIVATION 1 Round, Not for Time: 1:00 Light Row 6 Slow Scap Retractions 5 Walkouts 4 Spiderman + Reach (each side) 3 Russian Baby Makers Into 1 Round, Not for Time: 1:00 Light Bike :30s Cossack Squat :30s Warrior Squat 20 Air Squats
Back Squat (4-2-4-2-4-2)
Set #1 - 4 Reps @ 75% Set #2 - 2 Reps @ 81% Set #3 - 4 Reps @ 75% Set #4 - 2 Reps @ 85% Set #5 - 4 Reps @ 75% Set #6 - 2 Reps @ 89% Building on last week's percentage, in our second iteration of this rep scheme. Rest 2:00 between sets.
Back Rack Lunge (2 x 14 )
2 Sets of 14 @ 43% Percentage based off current/estimated 1RM Back Squat. Each of set is 7 reps per leg, for the total of 14. Rest as needed between sets. In the back rack reverse lunge, we are looking to find a 90 degree angle in our front leg at the bottom of the lunge. This requires a decent step backwards, reaching behind us. Keeping our shoulders stacked on top of our hips, our aim is to find the vertical shin bone at the bottom, and pull ourselves to a standing position. What we are not looking for, is a push from the back leg in the movement. Instead, using the hamstring and glutes in the lead leg, pull ourselves forward and up. As with any lunge, let's also be mindful of our knees. In standard squats, we can harness the elastic rebound, but here, we have bone to floor contact. So let's kiss the ground with the knee, but avoid the rebound.
For Time: 30 Snatches, 135# / 95#
Metcon (AMRAP - Rounds)
Alternating Tabata (:20s/:10s) x 8: AbMat Sit-Ups Hollow Rocks
"Tabata" is an interval system - :20s on, followed by :10s off. We repeat this process for (8) intervals per movement. With two movements here, we will be alternating :20/:10 for a total of (16) given how we have two movements.
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