Monday, February 3

February 6, 2020


"Grunt Work" Week 1
Click 'Workout Prep Notes" below for cycle details.
Day 1 of the new cycle. Opening by introducing a new squat progression we'll build on in the weeks to come.

1. Mobility and Activation (~10:00)
2. Back Squat (~15:00)
3. "Dead Space" (~30:00)
4. Body Armor (~15:00)

Bike/Row Warmup
2 Minutes Moderate
1 Minute Moderate-Fast

PVC Warmup
2 Rounds:
10 PVC Pass Throughs
10 PVC Overhead Squats

Attempt to Get More Narrow Each Set

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats


Back Squat (Emom x 12)

On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%

Percentages of your 5RM Back Squat

Working off a running clock for today's back squat piece
The percentages are based on your recently established 5RM Back Squat
We'll steadily climb in percentages across the 9 sets
Complete the warmup sets listed below before beginning the listed working sets


Dead Space (Time)

On the 5:00 x 5 Rounds:
7 Power Snatches (115/85)
15/12 Calorie Assault Bike
7 Overhead Squats (115/85)
20 x 10 Meter Shuttle Runs

Rx+ 135/95

In our interval conditioning piece, you'll work through the four listed movements for time and then rest until the next interval begins
Rounds start on the 0:00 - 5:00 - 10:00 - 15:00 - 20:00
Your score is the slowest of the 5 rounds
We want rest built in to preserve intensity, so cap these rounds at 4 minutes to allow for at least 1 minute of recovery
Choose a light-moderate barbell weight that allows for touch and go power snatches and unbroken overhead squats
Both barbell movements are ideally performed at the same weight, unless there is a big gap between snatch and overhead squat capacity
Setup tape or chalk line 10 meters apart for the shuttle runs, counting a rep every time 1 point of contact touches beyond the cone




Metcon (AMRAP - Rounds)

3 Giant Sets:
16 Dumbbell Front Rack Step Back Lunges (Foot Elevated)
:30 Second Dumbbell Hollow Hold

Rest 2 Minutes Between Sets

A "Giant Set" means that you'll move with a purpose from one movement to the next while prioritizing quality over speed
For the Step Back Lunges, alternate legs on each rep for a total of 8 each side
Choose weights that are challenging, but allow you to complete the 16 reps without stopping
We recommend standing on a 45# plate, but you can go higher or lower as you see fit
The Dumbbell Hollow Hold is accumulated time and does not have to be completed unbroken
Choose weights that allow you to complete the 30 total seconds in no less than 10 seconds at a time
On both movements, you have the option to increase loading with each set or stay at the same challenging weight across
Use separate sets of dumbbells for each movement, as we can likely move significantly more weight on the lunges than the hollow holds

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