Sep 30, 2021
Conditioning
October 2021 Benchmark Workout
“Nancy”
5 rounds for time of:
- 400m run
- 15 Overhead squat
20:00 time cap
Notes
Our benchmark workout for October is the classic couplet, “Nancy”. Your score is the time to complete the 5 rounds or the number of rounds and reps completed under the 20-minute time cap.
If you cannot maintain a pace of at least 2:30/400m, considering adjusting the distance to 300m.
The overhead squats should be at a light weight that allows you to complete the 15 reps unbroken each round.
Don’t start out too fast here. Aim for consistent splits across all 5 rounds.
Sep 29, 2021
Strength
Every minute on the minute for 10:00:
*Pause :01 in receiving position
Notes
Today’s strength is power cleans. You will complete 1 power clean from the ground at the top of each minute for 10-minutes. You may build in weight or stay at the same weight for all 10-minutes.
There is no clean pull before the power clean this week, so you may be able to lift a little bit more weight than last week. We have been practicing slow clean pulls throughout the month. The bar path on this power clean should look just like the bar path on those slow clean pulls.
Conditioning
September 2021 Benchmark Workout
Complete as many reps as possible in 9:00:
- 3 Hang Power Cleans
- 3 Calories
- 6 Hang Power Cleans
- 6 Calories
- 9/9, 12/12, 15/15…
Continue to add 3 reps each round until the 9-minute mark.
Notes
Today’s workout is a couplet of hang power cleans and calories on a machine of your choice. You will begin by completing 3 reps of each exercise. The next round, you will complete 6 reps of each exercise. And you will continue to add 3 reps to both exercises until you reach the 9-minute mark.
The hang power cleans should be performed with a moderate weight. When you are fresh, you should be able to connect 12 reps without putting the bar down.
The calories are where you recover for the next set of hang cleans. If you are not accumulating at least 10/minute at a pace that you can sustain for the 9-minutes, consider beginning with 2 calories and only adding 2 each round.
Sep 28, 2021
Strength
Push Jerk
- Build to a heavy set of 2 with a :01 pause in the receiving position each rep.
- Drop 15-20% and do 2 sets of 4 @ 10X1
Notes
Today’s strength is push jerks.
You will begin by building to a heavy set of 2. Every rep in that heavy set of 2 should have a :01 pause in the receiving position before standing up.
After completing your heavy set of 2, you will take 15-20% off the bar and complete 2 sets of 4. The tempo on the sets of 4 involves pausing for :01 with the bar locked out overhead and you standing at full extension, and no pause in the front rack. In other words, these are touch and go reps with a :01 pause overhead.
Conditioning
Complete as many rounds as possible in 7:00:
- 8-10 Calories
- 10 Burpee Box Jump Overs
Rest 5:00
Complete as many rounds as possible in 5:00:
- 10-12 Calories
- 12 Burpee Box Jump Overs
Notes
Today’s conditioning is a two intervals of calories and burpee box jump overs. Your score is the sum total rounds and reps from each interval.
Aim to keep each set of 8-10 calories around :45 or less and 10-12 calories around 1-minute or less. Lower the target number if you cannot maintain those paces.
The set of 10 burpees should not take longer than 1-minute and the set of 12 not longer than 1:12. This is :06 per burpee box jump overs. Either lower the number of reps or use a smaller box in order to maintain the desired stimulus.
Sep 27, 2021
Strength
Back Squat @ 32X1
- Build to a heavy set of 1-2
- Drop 15% and do 2 sets of 1-2
Notes
Today’s strength is back squats. Each rep will be performed with a :03 descent, :02 pause in the bottom, and :01 pause between reps.
You will begin by building up to a heavy set of 1-2 reps. Aim to squat about 5% more than last week. After you have found your heavy set, you will take 15% off the bar and do 2 more sets of 1-2 reps at the same tempo. This is the same rep scheme as last week. Aim to squat about 5# more than last week, if possible.
Let the tempo dictate where you stop as you build up to your heavy set. If you cannot maintain the tempo after that 1st rep, don’t try for the 2nd rep. Just rack the bar as you have found your heavy set for the day.
Conditioning
4 Rounds
In 2:15 complete:
- 25-35 Calories
- Max Squats*
Rest 2:15
*
Round 1: Air Squats
Round 2: Goblet Squats
Round 3: Dumbbell Front Squats
Round 4: Wall Balls
*
Notes
Today’s conditioning is 4 rounds of 2:15 of work with 2:15 of rest between rounds. Each round begins with a 25-35 calorie buy in, followed by as many reps as possible of a squatting exercise. Round 1 will be air squats, round 2 goblet squats, round 3 dumbbell front squats, and round 4 wall balls. Your score is the sum total number of squats from each round.
The calories should take no longer than 1:30 to complete. This should feel like a moderately fast pace, but one that allows you to get right to work on your squats when you get off the machine.
The goal is to keep moving during the squats. You will need to choose a light enough set of dumbbells and wall ball that allows you to complete sets of 15-20 without a break.
Sep 26, 2021
Conditioning
Every minute on the minute for 30:00:
- Minute 1 – 30-50 Double Unders
- Minute 2 – 6 Sandbag to Shoulder
- Minute 3 – 10 Box Jump step down
Notes
Today’s conditioning is 30-minutes of double unders, sandbag to shoulder, and box jumps. You will move to a new station at the top of each minute and complete 10 rounds.
The double unders should take no longer than :40 to complete. Keep in mind the overall volume. If you have never done 500 double unders in one day before, aim for the lower end of the rep range today.
The sandbag to shoulder should take no more than :40 to complete. The first few rounds should feel light.
The box jumps should be done to a height that allows you to remain safe and keep a consistent pace throughout the workout.
