Sep 13, 2021
Strength
Back Squat @ 32X1
- Build to a heavy set of 2-3
- Drop 15% and do 2 more sets of 2-3
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 2-3 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 2-3 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 2nd rep, don’t try for the 3rd rep. Just rack the bar as you have found your heavy set for the day.
Conditioning
Every minute on the minute for 12:00:
- Minute 1 – 10-15 Calories
- Minute 2 – 6 Overhead Squats
Notes
Today’s conditioning is 12 minutes of calories and overhead squats. On the odd minutes, you will complete 10-15 calories. On the even minutes, you will complete 6 overhead squats taking the bar from the ground. Your score is the sum total load from all 6 sets of overhead squats.
The calories should be completed at a sustainable pace in no more than :45. Adjust the number accordingly.
The overhead squats will be taken from the ground. You may either snatch your first rep or power snatch and squat your first rep. You may also adjust weight each round, if you choose. The six reps must always be performed unbroken. If they are not unbroken, that set does not count towards your total load for the workout.
Sep 12, 2021
Strength
Every minute on the minute for 10:00:
- Slow Clean Pull + Power Clean (2″ below knee)
*Pause :01 in receiving position
Notes
Today’s strength is power cleans. You will complete 1 slow clean pull and 1 power clean from 2″ below the knee at the top of each minute for 10-minutes. You may build in weight or stay at the same weight for all 10-minutes.
Focus on hitting your positions as you perform the slow clean pull. Keep the bar close as you drive vertically into extension. This should not be a fast or explosive movement into extension. Rather, stay under control and focus on your balance.
The power clean from 2″ below the knee is just a few inches lower than position 2 (the position we worked last week). The barbell is not on the ground yet, but we are working towards position 3 (the ground). Make sure as you drive back up for the power clean, the knees get back and out of the way to allow the bar to travel vertically.
Conditioning
Complete 5 rounds for time:
- 20 Kettlebell Swings
- 10 Burpee Box Jump Overs
10:00 time cap
Notes
Today’s workout is 5 rounds of kettlebell swings and burpee box jump overs. Your score the time to complete 5 rounds or the number of rounds and reps completed under the 10-minute cap.
The kettlebell swings should be done with a moderate weight that allows you to complete the 20 reps in 1-2 sets each round.
The burpee box jump overs should take no longer than 1:00 to complete. Adjust the number of reps or box height accordingly.
Sep 10, 2021
Conditioning
In a team of 3, alternate full rounds and complete as many as possible in 30:00:
- 6 DB Hang Squat Cleans
- 9-12 Calories
- 6 DB Hang Squat Cleans
Notes
Today’s conditioning is 30-minutes of hang squat cleans and calories. Partner 1 will complete 6 hang squat cleans, 9-12 calories, 6 hang squat cleans, then rest while partner 2 works through the same. Then partner 3 will work through the same thing. Continue this pattern for 30-minutes.
The hang squat cleans should be at a moderate weight. You should always be able to complete 6 reps unbroken, but since the overall volume is low, it doesn’t have to be too light.
The calories should be completed at a fast pace. Don’t spend more than :45 on the machine.
Sep 9, 2021
Strength
Push Jerk
- Take 4-6 sets to build to a heavy set of 5 with :01 pause in the receiving position each rep.
- Drop 15-20% and perform 2 sets of 10 @ 10X1
Notes
Today’s strength is push jerks.
You will begin by building to a heavy set of 5. Every rep in that heavy set of 5 should have a :01 pause in the receiving position before standing up.
After completing your heavy set of 5, you will take 15-20% off the bar and complete 2 sets of 10. The tempo on the sets of 10 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
For time:
- 30 Toes to Bar
- 90 Double Unders
- 30 Single Arm Devil Press
- 90 Double Unders
- 30 Toes to Bar
13:00 time cap
Notes
Today’s conditioning is a chipper of toes to bar, double unders, and devil press. Your score is the time it takes to complete the prescribed work or the number of reps completed under the 13-minute time cap.
The toes to bar should not take longer than 2-minutes each round. Adjust the number of reps or substitute knee raises or single unders.
The double unders should take no longer than 1:30 to complete each round. Adjust the number of reps or substitute singles unders.
The devil press should be done with a light-moderate weight that allows you to move continuously throughout the 30 reps.
Sep 8, 2021
Strength
Back Squat @ 32X1
- Build to a heavy set of 2-3
- Drop 15% and do 2 more sets of 2-3
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 2-3 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 2-3 reps at the same tempo.
Let the tempo dictate where you stop as you build up to your heavy set. If you cannot maintain the tempo after that 2nd rep, don’t try for the 3rd rep. Just rack the bar as you have found your heavy set for the day.
Conditioning
For time:
3 rounds of
- 20 Wall Balls
- 50 Double Unders
immediately into 3 rounds of
12:00 time cap
Notes
Today’s conditioning is a couplet of wall balls and double unders, followed by a couplet of wall balls and burpees. Your score is the time to complete all 6 rounds of work or the number of rounds and reps completed under the 12-minute cap.
Choose a wall ball weight that allows you to complete the work in no more than 2 sets each round.
The double unders should take no more than :40 each round. Adjust the number of reps or substitute single unders.
The burpees should take no more than 1:15 to complete the 15 reps. Adjust the number of reps accordingly.
