Nov 17, 2022
Strength
Every minute for 8 minutes
- 1 Slow Clean Pull + Power Clean from position 2 + Power Clean
Notes
Today’s strength is power cleans. You will complete 1 slow pull, 1 power clean from position 2, and 1 power clean from the ground at the top of every minute for 8-minutes. You may build in weight or stay at the same weight; it is your choice.
Focus on hitting your positions through the pull. Keep your weight centered in your foot as you lower to position 2, then drive veritcally. You may drop and reset before the power clean from the ground. Make sure your bar path looks just like it did during the slow pull.
Conditioning
3 Rounds for time:
- 75 Double Unders
- 15 Clean and Jerks
12:00 time cap
Notes
Today’s workout is a simple couplet of double unders and clean and jerks. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 12-minute time cap.
The double unders should take no longer than 1:30. Adjust the number of reps or substitute single unders.
The clean and jerks should be a light-moderate weight. Small touch and go sets or quick singles would be a good strategy.
Nov 16, 2022
Strength
Back Squat @ 21X2
Notes
Today’s strength is back squat. You will complete 5 working sets of 4-5 reps. Each rep will be performed with a :02 negative, :01 pause in and the bottom and :02 pause between reps. The rep scheme won’t change throughout the month, but you’ll have the opportunity to increase weight across weeks depending on the amount of reps you hit. This means that if you hit 5 reps on all 5 working sets, you can increase weight the next week and start the process over again. If you have to stop at 4 reps on any of your working sets, you will repeat the same weight the following week, and continue to do so until you achieve 5 sets of 5 reps. Here is an example of how this could look in practice:
Week 1: 100×5, 100×5, 100×5, 100×4, 100×4
Week 2: 100×5, 100×5, 100×5, 100×5, 100×4
Week 3: 100×5, 100×5, 100×5, 100×5, 100×5
Week 4: 105×5, 105×5, 105×4, 105×4, 105×4
Etc…
Conditioning
Every 4:00 for 4 rounds:
- 4 Squat Snatch
- 12 Toes to Bar
- 12-16 Calories
Notes
Today’s workout is 4 rounds of snatches, toes to bar, and calories. You will start a new round every 4-minutes. Your score is the total time from each round.
The snatch should be a moderate-heavy weight. One rep every :06-08 would be a good pace.
The toes to bar should be completed in no more than 2 sets each round. Adjust the number of reps or substitute knee raises.
The calories should take no longer than 1-minute. Adjust the number of calories accordingly.
Nov 15, 2022
Conditioning
Utilizing a continuously running clock, on the given minute, run the given distance:
- Start: 1 mile
- 12 min: 800m
- 18 min: 400m
- 21 min: 200m
- 23 min: 100m
- 24 min: 50m
Notes
Skywalker is a classic test here at Solidarity. Your score is the cumulative time from all six running intervals.
If at least a 10-minute mile pace is not sustainable for you, considering adjusting the distances down to 1200m, 600m, 300m, 150m, 75m, and 50m.
Compare to 2022.10.03, 2019.10.04, 2018.05.31, 2017.04.03, 2015.03.31, 2014.12.27, 2014.09.12, 2013.10.02, 2013.05.23.
Nov 14, 2022
Strength
Shoulder Press @ 11X1
Notes
Today’s strength is press. You will complete 5 working sets of 4-5 reps. Each rep will be performed with a :01 negative, :01 pause in the front rack and :01 pause overhead. The rep scheme won’t change throughout the month, but you’ll have the opportunity to increase weight across weeks depending on the amount of reps you hit. This means that if you hit 5 reps on all 5 working sets, you can increase weight the next week and start the process over again. If you have to stop at 4 reps on any of your working sets, you will repeat the same weight the following week, and continue to do so until you achieve 5 sets of 5 reps. Here is an example of how this could look in practice:
Week 1: 100×5, 100×5, 100×5, 100×4, 100×4
Week 2: 100×5, 100×5, 100×5, 100×5, 100×4
Week 3: 100×5, 100×5, 100×5, 100×5, 100×5
Week 4: 105×5, 105×5, 105×4, 105×4, 105×4
Etc…
Conditioning
Complete as many rounds as possible in 12:00:
- 12-16 Calories
- 8 Burpees over the rower or a small object
Notes
Today’s workout is a couplet of calories and burpees. Your score is the number of rounds and reps completed in 12-minutes.
The calories should take no longer than 1 minute each round. Adjust the target accordingly.
If you are using a rower, jump over the rower after each rep of the burpee. If you are using a bike, grab a small box or dumbbell to jump over. The burpees should take no longer than 1-minute to complete. Adjust the number of reps accordingly.
Nov 13, 2022
Strength
Deadlift @ 11X1
Notes
Today’s strength is deadlift. You will complete 5 working sets of 3-4 reps. Each rep will be performed with a :01 negative, :01 pause in and the bottom and :02 pause between reps. The rep scheme won’t change throughout the month, but you’ll have the opportunity to increase weight across weeks depending on the amount of reps you hit. This means that if you hit 4 reps on all 5 working sets, you can increase weight the next week and start the process over again. If you have to stop at 3 reps on any of your working sets, you will repeat the same weight the following week, and continue to do so until you achieve 5 sets of 4 reps. Here is an example of how this could look in practice:
Week 1: 100×4, 100×4, 100×4, 100×3, 100×3
Week 2: 100×4, 100×4, 100×4, 100×4, 100×3
Week 3: 100×4, 100×4, 100×4, 100×4, 100×4
Week 4: 105×5, 105×5, 105×4, 105×4, 105×3
Etc…
Conditioning
7 Rounds
In 1:00:
- 4 Shuttle Runs
- 5 Double Dumbbell Hang Snatch
- Max Box Jump Overs
Rest 1:00
Notes
Today’s workout is 7 rounds of 1 minute of work with 1 minute of rest between rounds. Each work interval begins with 4 shuttle runs and 5 double dumbbell hang snatch. With the remaining time, you will complete as many box jump overs and possible. Your score is the number of box jump overs completed across the 7 rounds.
One shuttle run is 25ft down and 25ft back. This should take no longer than :30. Adjust the number of runs if needed.
The double dumbbell hang snatch should be done with a light-moderate weight that allows you to move through 5 reps safely and quickly each round.
Choose a box height where you can move quickly and safely through the jump overs.
