Apr 18, 2023
Strength
Snatch
Spend 15 minutes building to a heavy single.
Notes
Take your time building in weight and try to avoid missing reps if possible. If you finish before the 15 minute mark, perform drop sets at 80-85% of your heavy weight for the day
Conditioning
5 rounds
5 burpee box jump overs
1* C&J
*increase by 1 rep each round
**10 Minute Time Cap**
Notes
Today’s workout is Quarterfinal Test 3. You will complete five rounds of burpee box jump overs and clean and jerks. The number of burpee box jump overs will remain the same across the 5 rounds. However, you will increase the clean and jerks by 1 rep each round. You will complete 5 burpee box jump overs, then 1 clean and jerk. Your second round will be 5 burpee box jump overs and 2 clean and jerks. Your last round will be 5 burpee box jump overs and 5 clean and jerks.
The box height should be one that you will not hesitate on. You should complete these at a smooth pace.
Your clean and jerk weight should be moderately heavy. You can do singles throughout the workout. Choose a challenging weight, but we do not want any failed reps.
Apr 17, 2023
Strength
3 sets of 5-7 Pendlay Rows
Perform a straddle stretch in between sets. :15 left, right, and center
3 sets of 5-7 DB bench
Perform couch stretch :45/side in between sets
Notes
Same working weight on all 3 sets for the Pendlay rows and DB bench. Aim for sets of 7 across. If you achieve that you may go heavier next week.
Be sure to keep your glutes and abs engaged during the couch stretch to ensure you are keeping the hip extended and not arching the back. You may lean forward as much as necessary to allow for a good stretch without sacrificing hip extension.
Conditioning
AMRAP 12
8 DB front rack lunge steps
10 ttb
12-15 calories
Notes
Today’s workout is an AMRAP of dumbbell front rack reverse lunges, toe to bar, and calories. Your score will be the rounds and reps you complete in 12 minutes.
The dumbbell weight should be moderate. You should be able to keep the lunges unbroken for most of the workout.
Toe to bar should be done in 1-2 sets across the workout. You may substitute knee raises or sit ups.
Calories should be completed in about a minute or so. If this pace sounds aggressive then decrease the calorie range to 10-12.
Apr 16, 2023
Strength
3-4 sets front squats of 3-5 reps
2-3/arm shoulder CARs in between sets
Notes
Today’s strength is 3-4 sets of 3-5 front squats. You will perform all working sets at the same weight, aiming for 5 reps one each set. If you were able to achieve this, you can go heavier this week. Otherwise you will repeat the same weight until you get 5 reps on all working sets.
In between your working sets you will perform 2-3 reps of shoulder CARs per side.
Conditioning
2 sets
3 rounds
15 hang power cleans
12-15 calorie row
3:00 rest between sets
Notes
Today’s workout is two sets of three rounds of hang power cleans and calories on the rower. You will complete three rounds of 15 hang power cleans and 12-15 calories on the rower. You will then rest for 3:00, and repeat the 3 rounds. Your score will be the times from the two sets.
The hang power cleans should be a light moderate weight that allows you to complete them in 1-2 sets.
The calories should take no longer than about a 1:00 each round. If this sounds like an aggressive pace, then you may decrease the calorie range to 10-12.
Apr 13, 2023
Conditioning
WAP, AFR, 7 rounds each
10 sandbag lunges
5 sandbag cleans
150 m run
Notes
Today’s team workout will be done in teams of 2. You will alternate full rounds with your partner, until both of you have completed 7 rounds each. Your score is your total time.
The sandbag lunges and cleans should be done with a moderate weight that allows you to move at a relatively fast pace. You should not have to pause too much between reps on the cleans.
The runs should take no longer than about a 1:00. If this sounds like an aggressive pace, you can decrease the run to 100 m.
Apr 13, 2023
Strength
3 sets
1a) front rack Bulgarian split squat x 5-7leg
1b) banded pass through x 10-12
2a) banded pull through x 10-12 w/ :01 pause at extension
2b) supine eccentric dowel raises x 5-7 @ 3311
Notes
Today’s lower body strength features two supersets. You will perform 3 sets 5-7 of front rack Bulgarian split squats per leg. In between sets you will perform 10-12 banded pass throughs. Perform all of your working sets of split squats at the same weight. Aim for 7 reps on each set. If you achieve this you can go heavier next week. Otherwise you will repeat the same weight and hope to get more reps.
The second superset will be 3 sets of banded pull throughs with a :01 pause at extension. In between sets you will perform 5-7 supine eccentric dowel raises with a 3311 tempo. Use the heaviest band you can while still maintaining a proper hinge pattern on the pull through. Treat the dowel raises like mobility work for the shoulders, chest, and upper back. Use a light weight and focus on the tempo and stretch.
Conditioning
For time
1-2-3-4-5-6-7-8-9-10
Double dumbbell clean & jerk
Burpees over the DBs
*10 minute cap*
Notes
The metcon today is an ascending ladder of double DB clean and jerks and burpees over the bar. You will perform 1 clean & jerk, followed by 1 burpee over the dumbbells, then 2 and 2, 3 and 3….and so on until you have completed 10 clean and jerks and 10 burpees over the bar.
The DB weight should be light/moderate so that you can complete the clean and jerks mostly unbroken through the workout.
If you cannot perform 10 burpees over the DBs in :40 or less when fresh, it is suggested you scale the later rounds of burpees. Your rep scheme may look like 1-2-3-4-5-6-7-7-8-8 instead.
