"Grunt Work" Week 12 - Final Week.
This week, we'll be re-testing some baseline benchmarks.
Starting our week in a build to a heavy three-rep back squat. We started our training cycle off with a 3-rep moderate, and today we'll establish a heavy.
Following, conditioning in the form of a mid-range sprint effort comprised of double-unders, air squats, and rowing.
Midline to finish.
1 Round, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
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
5 Air Squats
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats
Back Squat (3-1-3-1-3-1)
On the first day of our cycle, we completed a wave series that finished with 3 reps at 80%. Today, we are building to a 3-Rep Heavy. Rest as needed between sets, with a recommended wave build.
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 75%, 1 Rep @ 80%
3 Reps @ 80%, 1 Rep @ 85%
Following our single at 85%, let's make a judgement call from here. At this point, we have touched a good range of weights, and we may be drawing close to our attempt. If we would like to climb a bit higher, we can absolutely do so for another single. Give ourselves 2-3:00 rest, and let's make our attempt.
Escape from Wonderland (Time)
50 Air Squats
25/18 Calorie Row
A 3-round sprint effort that comes down to the cycle time of our movements for our top times.
To start, looking at the three movements, the most important may be the double-unders. This is the only movement of the three that we may actually stop. With excessive trip ups, seconds can disappear here. On the air squats and rowing calories, constantly moving forward will take nothing but effort… even if we are moving slow. But if we mismanage the rope, we can find ourselves re-starting the movement with seconds disappearing. With the rope being the focal point to start, we can back into the other movements.
The next place to focus is the row. We want to be aggressive here, but all in relation to our jump rope. If we speed through our calories but trip up 3+ times on the ensuring set of double-unders, this is of course is counter productive. Our push on the row is relative to how confident we are that we can hold large sets on the following jump rope. This is our second focus point as it can be tempting to push here. Unless we are pushing into higher calorie ranges, the difference may be negligible between a very hard pace and a manageable pace. Seconds yes, but not dozens of seconds. A dozen second on the other hand can disappear very quickly on the jump rope.
A third focus point is the air squats. This is a movement we can push to a point where we're confident it won't negatively impact the other two. Although a movement we can speed up, what is more important than absolute speed here is consistency across the rounds.
Metcon (AMRAP - Rounds)
Tabata GHD Sit-Ups
Tabata Hip Extensions
1. Our lowest round of GHD Sit-Ups
2. Our lowest round of Hip Extensions
The system will add the two together with our score for this part being the sum total.
As a refresher on the Tabata protocol:
8 Rounds of :20s on / :10s off (GHD's)
Rest 1:00 (from the 4:00-5:00)
8 Rounds of :20s on / :10s off (Hip Extensions)