Wednesday 2022.03.09

Mar 8, 2022

Strength

Deadlift

  • Build to a heavy set of 5 at RPE 9.
  • Drop 15% and do 2 sets of 3.

Notes

Today’s strength is deadlifts. You will begin by building up to a heavy set of 5 reps. Stop when you get to a weight that feels like a 9/10 difficulty. After finding the heavy set of 5, take 15% off the bar and do 2 sets of 3 reps. There is no tempo restriction on the reps. However, you should show control by lightly tapping the ground between each rep.

Building to a RPE of 9 (9/10 difficulty) means stopping at weight that leaves you feeling like you could have done an extra rep in that set with perfect mechanics. If there is any positional breakdown, loss of tension when the bar is on the ground, or if you need to bounce the bar between reps, it is too heavy and you have gone beyond a 9/10.

Conditioning

4 alternating sets. Work for 2:30. Rest 1:30 between sets.

Sets 1 and 3:

  • 24- 30 Calories
  • Max lateral burpees over bar in remaining time

Sets 2 and 4:

  • 24-30 Calories
  • Max thrusters in remaining time

Notes

Today’s workout is 4 work intervals of 2:30 with a rest period of 1:30 between each. You will begin each work interval with a buy-in of 24-30 calories. In the remaining time you will complete as many burpees or thrusters as possible. Your score is the sum total number of burpees and thrusters from each round.

The calories should not take longer than 1:30 to complete. Adjust the target number accordingly.

Stay smooth on the burpees so that there is not too much deterioration in the later rounds.

Choose a light weight on the thrusters so that you can complete at least 12 reps without putting the bar down.

Tuesday 2022.03.08

Mar 7, 2022

Strength

3 Sets:

  • 6-8 Straddle Good Mornings @ 3111
  • 6-8 Strict Toes to Bar or L-Raises @ 2111

3 Sets

  • 6-8 Kip Swing
  • 10-12 Seated Pike Ups

Notes

Today’s workout is focused on strength and flexibility that will help you with toes to bar. You will rotate between straddle good mornings and strict toes to bar for 3 sets, then rotate through kip swings and pike ups for 3 sets.

Straddle good morning. The priority here is a long range of motion. You want to feel a stretch in the bottom. You can sit on a plate or a low box to help you work through a longer range of motion. You may also hold a light dumbbell behind your neck to add weight.

Strict toes to bar. Hang with relaxed shoulders. Avoid pulling down and using your lats to assist with the toes to bar or leg raise. Keep the legs straight and together. If you cannot get your toes all the way to the bar, simply lift them as high as you can. Hold the top for :01, lower for :01, and rest for :01 before the next rep.

Kip swing. Keep your legs tight and together. Keep the swing compact at first to focus on maintaining good body tension.

Seated pike up. Keep the feet off the ground throughout the set. The farther you lean forward, the harder this exercise is.

Conditioning

Every 2:00 for 6 rounds:

  • 4 Bar Muscle Ups
  • 12 Single Arm Shoulder to Overhead (6/arm)
  • 8 Box Jump Overs

Notes

Today’s workout is 6 intervals of bar muscle ups, shoulder to overhead, and box jump overs. You will start a new round every 2-minutes. Your score is the total time from all 6 rounds.

Aim to complete the bar muscle ups in 1 set each round. You may adjust the number of reps or substitute 8 pull ups, banded pull ups, jumping pull ups, or ring rows.

Choose a moderate-heavy dumbbell for the shoulder to overhead. Be sure you can complete 6 reps in a row on each arm throughout the workout.

Choose a box height that allows you to move smoothly and safely each rep.

Monday 2022.03.07

Mar 6, 2022

Strength

Back Squat

  • x 2 x 3 sets

*The first rep is performed with a :10 negative. There is no tempo restriction on the second rep.

Notes

Today we will be doing 3 working sets of 2 back squats. The first rep will be performed with a :10 negative. The next rep has no tempo restriction. Be sure to keep the descent a consistent speed so that at the end of the :10 you are in the bottom of the squat.

If you were here last week, aim to use the weight from your heavy single from last week for all 3 working sets. If you were not here, you can build to a heavy single with a :10 descent.

Conditioning

Complete 6 rounds for time:

  • 15 Goblet Squats
  • 60 Double Unders
  • 15-18 Calories

15:00 time cap

Notes

Today’s workout is a triplet of goblet squats, double unders, and calories. Your score is the time to complete 6 rounds.

The goblet squats should be a moderate weight. You should aim to complete the 15 reps in 1-2 sets each round, but it should be a grind to get to rep 15.

Don’t spend more than :45 on the jump rope. Adjust the number of double unders or substitute single unders.

The calories should take no longer than 1:00 to complete. Adjust the target number accordingly.

Saturday 2022.03.05

Mar 4, 2022

Conditioning

With a partner, complete as many rounds as possible in 25:00:

  • 80-100 Calories
  • 100 Shoulder to Overhead
  • 100 Pull Ups

Notes

WIth a partner and only one person working at a time, accumulate as many rounds and reps of 80-100 calories, 100 shoulder to overhead, and 100 pull ups as possible in 25-minutes.

If you and your partner are using a bike, switch more often to keep the intensity up. If you are using a rower, transitions take longer, so you will want to row for longer intervals.

Use a moderate weight for the shoulder to overhead that allows you to complete sets of 10.

Aim to break the pull ups into sets no smaller than 5 reps. Substitute jumping pull ups, banded pull ups, or ring rows as needed.