Saturday, May 25
Filthy 50 CC (Time)
Filthy 50 For time: 50 Box Jumps (24''/20'') 50 Jumping Pull-ups 50 Kettlebell Swings (50/35) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (45/33) 50 Supermans 50 Wall-Balls (20/14) 50 Burpees 50 Double Unders
The 12:00pm Workout will be a Partner workout that is more inclusive. Three parts today to close out Week #8 of "Grunt Work". Starting with Overhead Squat position work, which will lead into a 10-Rep attempt for the day. Conditioning comes next, combining the hang snatch barbell, overhead squats, and running. Body Armor to finish our week. ACTIVATION 1 Round: 1:30 Light Row or Bike 5 Scap Retractions 10 Slow Air Squats :30s Alternating Warrior Squats 1 Round: 200 Meter Jog 5 Dumbbell Strict Presses, each side 5 Air Squats, 5 Pausing Overhead Squats (empty barbell) 1 Round: :30s Spiderman + Reach 10 Hollow Rocks 10 Pausing Glute Bridges :30s Russian Baby Makers
Overhead Squat (2-2-2-1-1-1-1)
10 Minutes to build steadily to a 10-Rep Heavy for the day. This will be the only recorded number below.
Fancy Pants (Time)
For Time: 21 Hang Power Snatches, 200m Run 21 Overhead Squats, 200m Run 15 Hang Power Snatches, 200m Run 15 Overhead Squats, 200m Run 9 Hang Power Snatches, 200m Run 9 Overhead Squats, 200m Run Rx- 95/65 In "Fancy Pants", athletes will move through a 21-15-9, segmented with running between each set. Stimulus wise, we are looking for a load that we feel comfortable cycling for 21+ repetitions unbroken, when fresh. At the start of the workout, we are heavy on the barbell reps. At the tail end of the workout, it flips… it becomes a running workout. Purely for perspective, in the first three "rounds" of the effort, we'll a point in the workout where we've completed 57 reps on the barbell, but only 400 meters of running. In the back half of the workout, there's a portion where we'll complete 600 meters of running, with only 18 reps on the barbell to break it up. In the front half of the workout, let's pace our running. Our first 200's should be our slowest. Moving at a recovery pace here allows us to strive for the bigger sets inside the gym. And when the set counts reduce towards the back half of the workout, we can increase our running speed. As a micro-goal for the workout, the final three runs should be our fastest. Not just the final, but the final three.
Metcon (AMRAP - Rounds)
3 Giant Sets: 20 Front Rack KB Box Step-Ups - http://youtu.be/XS54dbuEydM 15 Ring Rows 10 Strict Ring Dips Rest 2:00 between efforts. Using the videos above for reference, we can "scale up" this Body Armor as needed: Front Rack KB Box Step-Ups - Athlete's choice on box height, and free to climb in load between rounds. This is 20 reps total, or 10 each leg. Ring Rows - An underutilized movement, that we can make more challenging with a pause at the top of each rep. Strict Ring Dips - If 10 reps per round is unbroken each time with ease for us, we can add weight while ensuring that each set of 10 is completed with at most, a single break.
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