Rest Day

Sunday, October 4, 2020

Pictured above:  This cookie cake from Hennes Bakery disappeared within the same day it was delivered. The only remaining evidence it existed is this photo.

Pictured above:  This cookie cake from Hennes Bakery disappeared within the same day it was delivered. The only remaining evidence it existed is this photo.

THIS WEEK-AT-A-GLANCE

MONDAY

1. Strict Gymnastics
10 Minutes for Quality:
100% ME SHSPU
100% ME Strict pull up
Rest 1:00
80% ME SHSPU
80% ME Strict pull up
Rest 1:00
60% ME SHSPU
60% ME Strict pull up

2. The Chief
Max rounds in 3 minutes of:
3 Power clean 135/95
6 Push ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles

TUESDAY

1. C&J COMPLEX
OT 1:30 x 6
1 Pausing hang squat clean (2 seconds at bottom)
1 Hang squat clean
1 Split jerk
Set 1: 60% 1RM C&J
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
Set 6: 75%

5 min transition, right into….

Double Overhand DL
3×3 reps
Set 1 @ 70% 1RM DL
Set 2 @ 75%
Set 3 @ 80%
Goal: Dead stop on each rep; smooth and controlled; no touch and go.

2. Belt Buckle
For time:
1000m row (or- 800m run -or- bike 60/45 cal)
30 DL 225/155
50 Bar-facing burpees
Cap=15 minutes

WEDNESDAY

1. Ring Muscle Up Practice
Progressions posted at box

2. Diddly Squat
3 RFT:
800m run (or- 1000m row -or- Bike 60/45 cal)
20 T2B
10 FS 185/135
Cap=25 minutes

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.

OPEN GYM OR…

1. Strength: Power Snatch Waves 
12 sets of 1
Rest as needed between sets; building on last week increasing by 3%
Set 1 @ 97% 1RM PSn
Set 2 @ 82%
Set 3 @ 85%
Set 4 @ 82%
Set 5 @ 85%
Set 6 @ 88%
Set 7 @ 85%
Set 8 @ 88%
Set 9 @ 91%
Sets 10-12 88%

2. Strength: Back Squat
OTM x 5 Minutes 2 BS
Rest 1:00
OTM x 4 Minutes 1x BS
Set 1: 2 reps @ 70% (round up)
Set 2: 2 reps @ 73%
Set 3: 2 reps @ 76%
Set 4: 2 reps @ 79%
Set 5: 2 reps @ 82%
Rest 1:00
Set 6: 1 rep @ 84%
Set 7: 1 rep @ 87%
Set 8,9,10: 1 rep @87-96%

Optional Recovery
AMRAP 20’
15 Cal bike
30  Russian KB swings 53/36
15x GHD situps
60 Second hollow plank

FRIDAY

1. HS walking 
5 Rounds:
15/12 cal row/bike
“X” distance HS walk

X=
Option 1 – 50’ HS walk
Option 2 – 25’ HS walk
Option 3 – 1:00 HS walk practice
(Final week of repeating this)

2. Knock on Wood
3 RFT:
30 PSn 75/55
30 Box jump overs 24/20
30 C2B Pull ups
30/24 Cal row (or 25/18 cal bike or 300m run)
Cap=20 minutes (this is a SUPER tight cap, scale appropriately)

NEWS AND UPDATES


FIRST OF THE MONTH: MEMBERSHIP DUES ARE DUE!

Athletes!  This is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month!

Please don’t make us chase you or there will be a burpee penalty! 😉

No, seriously, if you are not on a recurring credit card, please see a coach and pay this month’s dues…if it’s past the 5th they’re technically “late” 😬.

 

Row efficiency workshop happening TOMORROW! You’ll learn proper row technique and perform drills to develop an efficient row! $30/person. Text in to see if there is space available (9 person limit). Sign up at the Box.