Monday, February 17

February 20, 2020

 

"Grunt Work" Week 3
-------------------
Week #3 and the build continues on our back squats. Conditioning and Body Armor to round out our weight intensive Monday.

1. Mobility and Activation (~10:00)
2. Back Squat (~15:00)
3. Conditioning: "Foot Locker" (~20:00)
Extra
4. Body Armor (~15:00)

General Warmup
60 Seconds Inchworms
15 Kettlebell Deadlifts
60 Seconds Spiderman Stretch
15 Russian Kettlebell Swings
60 Seconds Samson Stretch
15 Kettlebell Swings
60 Seconds Air Squats
15 Kettlebell Goblet Squats

Performed with Light Kettlebell

 

Back Squat (Emom 11)

Set #1 (On the 0:00) - 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) - 5 Reps @ 91%
Set #4 (On the 6:00) - 3 Reps @ 96%
Set #5 (On the 8:00) - 1 Rep @ 100%
Set #6 (On the 9:00) - 1 Rep @ 102%
Set #7 (On the 10:00) - 1 Rep @ 105-106%
Set #8 (On the 11:00) - 1 Rep @ 105-106%
Set #9 (On the 12:00) - 1 Rep @ 105-106%
Set #10 (On the 13:00) - 1 Rep @ 105-106%
Set #11 (On the 14:00) - 1 Rep @ 105-106%

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

Today marks the 3rd iteration of these Back Squat Waves
Each set of back squats are designed to be completed on the clock
Sets 1-4 completed "On the 2:00"
Sets 5-11 completed "On the 1:00"
We have the chance here to build upon last week's five heavy singles at 104%
Increase loading by feel
The listed percentages are based on your recently established 5RM Back Squat

 

Foot Locker (Time)

5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

20 Minute Time Cap
Rx+ 15 T2B, 15 WB 30/20 - 15 PS, 15 OHS 75/55

You’ll complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout
There is no rest between each of the 5 round pieces
Your score is total time it takes to complete the 10 total rounds
We expect this workout to take around 10-18 minutes to complete


WEIGHTED MOVEMENTS
The barbell is intended to be very light
This should be a weight that allows you to complete the power snatches in 2 sets and overhead squats in 1
Choose a medicine ball weight that allows you to complete the wallballs is 2 sets
TOES TO BAR
Choose a rep number or variation that allows the toes to bar to be completed within 1-3 sets

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

3 Giant Sets:
7 Contralateral Kettlebell Reverse Lunge (Left Side)
:20 Single Arm Kettlebell Overhead Split Stance Hold (Left Side)
7 Contralateral Kettlebell Reverse Lunge (Right Side )
:20 Single Arm Kettlebell Overhead Split Stance Hold (Right Side)

Rest 2 Minutes Between Sets

"Giant Sets" are big supersets, meaning you'll move directly from one movement to the next while prioritizing quality over speed
The purpose of this Body Armor piece is to challenge our midline stability along with the upper and lower body
Choose kettlebell weights that are challenging, but allow for unbroken sets
Use the same kettlebell weight for both movements
You have the option to increase loading over the 3 rounds or stay at the same weights across
Record all weights used for each movement in the notes section
Rest 2 minutes following the last station of each round

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