Monday, February 10

February 20, 2020

 

"Grunt Work" Week 2
---------------------------------
Opening the week with a strong weightlifting day. Squats and Squat Cleans are the focus today.

1. Mobility and Activation (~10:00)
2. Back Squat (~20:00)
3. Hang Squat Clean Technique (~10:00)
4. "Underrated" (~15:00)
Extra
5. Body Armor (~15:00)

Machine Warmup
5 Minutes on Machine of Choice

2 Rounds
30 Single Unders
15 AbMat Sit-ups
8 Kettlebell Goblet Squats (Pause 5 Seconds in Bottom)

Performed With Light Kettlebell

 

Back Squat ( "On the 2:00", "On the 1:00")

Set #1 (On the 1:00) - 9 Reps @ 76%
Set #2 (On the 3:00)-  7 Reps @ 83%
Set #3 (On the 5:00) - 5 Reps @ 90%
Set #4 (On the 7:00) - 3 Reps @ 95%

Set #5 (On the 9:00) - 1 Rep @ 100%
Set #6 (On the 10:00) - 1 Rep @ 102%
Set #7 (On the 11:00)  - 1 Rep @ 104%
Set #8 (On the 12:00) - 1 Rep @ 104%
Set #9 (On the 13:00) - 1 Rep @ 104%
Set #10 (On the 14:00) - 1 Rep @ 104%
Set #11 (On the 15:00) - 1 Rep @ 104%

Percentages Based On 5RM Back Squat
Sets 1-4 Completed "On the 2:00"
Sets 5-11 Completed "On the 1:00"

• Week #2 in our progression.
• Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we're after volume, versus absolute. Aiming for five singles at 104%

 

Hang Squat Clean (On the 1:30 x 4 Sets)

Clean Pull
Hang Clean Pull
Hang Squat Clean

Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4-6: 60%

• We'll use this Clean Complex as a primer for the Hang Squat Cleans that follow in today's conditioning piece
• Complete a set every 90 Seconds for 6 Sets
• Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30
• These percentages are based off your estimated 1RM Hang Squat Clean
• All 3 reps are designed to be completed without dropping the barbell

 

Underrated (AMRAP - Rounds and Reps)

AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
...
Climb By 1 Rep Each Round

Rx+ 185/135

• Over the 9 minutes of work, the hang squat clean reps climb by 1 every round
• The double under reps will remain the same throughout the workout
• Let’s choose a double under variation or rep number that can ideally be completed in 1 set each round
• The hang squat cleans should be performed at a weight that you could cycle for around 12-15 reps unbroken when fresh
• The score for this workout is total reps completed at the end of the 9 minutes *including double unders

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlifts (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlifts (Right)
:15-30 Second Ring Plank Hold

Rest As Needed Between Sets

• This core focused Body Armor piece is for quality over speed
• Choose challenging loads on all movements that still allow for unbroken sets
• You can build in weight or stay the same across the 3 Giant Sets
• Focus on a 3 sec. negative for Single Arm Tempo Kettlebell Deadlifts
• On the Weighted AbMat Sit-ups, anchor the feet and hold the dumbbell high on the chest throughout the full range of motion

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