Monday
Brief
This is the third week of this new 4 week training cycle. This week we will build to a heavy set of 4 reps on the front squat. Next week we will be a heavy set of 3 reps. Front squat 3 reps is a CREATURE LEVELS "LIFT" benchmark.
The metcon today is something a little bit different. It is a partner-based unilateral, posterior and midline circuit. We are getting in some quality strength/hypertrophy work. We have also programmed this because people may be sore after the City2Surf yesterday. Partner 1 performs 10 step-over (no higher than 20 inch), then Partner 2 goes. Then partner 1 performs a set of nordics, then partner 2 goes. Etc. until you have completed 4 rounds of each exercise. Today's class may finish a bit earlier than usual. Take advantage of this time to get some extra mobility work in or you can perform the "Fitness" extras on the bike/rower.
Warm Up
2 rounds:
10m Lizard crawl
5 squat to stand
6 alternating lunge jumps
Warm Up Sets
In 10 mins:
5 empty barbell front squat
10 front squats at 30%
10 fronts squats at 50%
5 front squats at 65%
Front Squat
In 3 sets build to a heavy set of 4 reps
10 min cap.
Metcon
Unilateral, posterior and midline circuit in pairs
4 rounds each
Exercise by exercise
10 SB Bear-hug lateral box step-over
3 Nordic-hinge + 1 nordic eccentric with partner
30 sec SB weighted plank with partner
Scoring: No measure
Extras: BURN ie. Fitness
10-30min nasal-breathing circuit bike/row/DUs/run/ski/BW box alternating step-up
Extras: LIFT ie. Muscle and Strength
Dual DB FR Walking Lunge 4x18 (9p/s)
SL Box+Ring hamstring curl 3x11 p/s
Dragonfly 3x3 reps
SL Calf Raise 3x25 p/s
Extras
Tempo Pistol Squats, progressions or variations.
Stretch
2 min p/s active lizard (knee off floor)
Prehab and Posture
Full Body CARs
Tuesday
Brief
Today's complex is 2 repeitions of a split-jerk, each with a 3 second pause in the receiving position. We will superset this split complex with 3 sets of an underhand yates row to develop the lats and upper back. We include rows in the program to improve structural balance of the upper body which will assist healthy shoulder function.
The metcon is a for-time based workout. Please log your scores in Wodify. For an Rx score, the bar has to be outside reach of your hand on the burpee pullups and burpee to target. Add a plate stack underneath the bar to assist you on the burpee pullups if needed. We will minimise the load of weights in the metcons this week to allow for recovery before our big LIFT tests next week.
Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up
Split Jerk
3 working sets of 2 split-jerk with 3 second pause in receiving position
Superset Underhand Barbell Yates Row 3x11 reps
Cap: 10min
Metcon
For time:
20 HR Burpees
Run 1km
20 Burpee Pullups
Run 1km
20 Burpee to target
Cap: 18 min
Scoring: Time
Extras: LIFT ie. Muscle and Strength
a1: Dual DB Z-Press 4x9 (optional if you have done strength section of class)
a2: SA DB Row 4x11p/s (optional if you have done strength section of class)
b1: DB alt Hammer curl 3x22 (11p/s)
b2: Finger Ext 3x25 reps
c1: Hanging Hip Taps (show control) 3x10 (5p/s)
c2: S-Waves 3x30 seconds
Extras: FLEX ie. gymnastics
SHSPU, variations, or progressions.
Strict Pronated Bar Pull-up. variations, or progressions.
Stretch
2 min downdog
Prehab and Posture
Full Body CARs
Wednesday
Brief
This is the third week of this new 4 week training cycle. This week we will build up to a heavy set of 4 reps on our deadlift. Next week will be our heavy set of 3 reps. Deadlift 3 reps is a CREATURE LEVELS "LIFT" benchmark.
YOU CAN CHOOSE EITHER A SUMO OR CONVENTIONAL DEADLIFT. Which ever one you choose you will stick to for this 4 week block. Perform the lift that you feel stronger in and that agrees with your body more.
This metcon is a round for round partner 16 min AMRAP. If you cannot perform DUs perform 60 single skips instead. There should be a 30second cap on your set of skipping. If it takes longer than this, move on. We will be taking it easier on the leg load in the metcons for the remainder of the week to recover for our big LIFT tests next week.
Warm Up
2 rounds:
3 long inchworm
20 banded good-morning
10-20 sec hollow hold
Warm Up Sets
In 10 mins:
5 empty barbell conventional deadlift
10 conventional/sumo deadlft at 30%
10 conventional/sumo deadlift at 50%
5 conventional/sumo deadlift at 65%
Deadlift
In 3 sets build to a heavy set of 4 reps.
10 min cap.
OR
Sumo Deadlift
In 3 sets build to a heavy set of 4 reps.
10 min cap.
Metcon
16 min AMRAP
In pairs
Round for Round
30 DUs
15 Wall Balls 20/14
Scoring: Rounds and Reps
Extras: LIFT ie. Muscle and Strength
Dual DR FR alternting Step-down 4x18 (9p/s)
Mini-Banded Cha Chas for glutes 3x25 p/s
Coppenhagen Adduction Drill 3x11 p/s
Shin Raises with KBs 3x25
Toe Crawl 3sets to failure
Extras: FLEX ie. gymnastics
Strict TTB, progressions or variations.
Stretch
2 min side-split
Prehab and Posture
Full Body CARs
Thursday
Brief
Today's gymnastics skill focus is on TTB. Everyone will do the first 2 exercises to get the blood flowing and get some quality strength work for our TTB. Then for the 3rd exercise, you will perform an apprpriate kipping TTB variation.
In the metcon, the bike/row is to induce an aerobic stimulus. On the 2nd, 3rd and 4th minutes we will complete some valuable upper-body strength/hypertrophy work with the floor-press, ring rows and S-Waves. We include rows to develop the lats and upper-back, creating upper-body structural balance and assisting healthy shoulder function.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
In groups of 3 rotate through:
2 sets of 5-15sec Hollow Hold
then
2 sets of 2-5 Strict TTB or leg raises
then
3 sets of kipping TTB or appropriate kipping variation
Metcon
20min EMOM
1: 20/15 schwinn or 15/10 assault/row
2: 10 Dual DB Floor Press
3: 10 Ring-rows with feet elevated on box
4: 10 (5p/s) S-Waves
Scoring: 20 rounds for reps
Extras: LIFT ie. Muscle and Strength
a1: Strict Ring Dip or Dual DB Chest Press 4x9
a2: Overhand Bar Pullup 4x11. (Add weight for challenge or band for assistance)
b1: Dual DB Rollback 3x11
b2: SA DB Wrist Ext 3x25 p/s
c1: Hanging Hip Taps (show control) 3x10 (5p/s)
c2: Blackburns 3x30 seconds
Extras: FLEX ie. gymnastics
HS Hold, progressions or variations.
Stretch
2 min table-top
Prehab and Posture
Full Body CARs
Friday
Brief
This cycle we will be performing various power clean + squat clean drills and building up in load. The halting squat clean means pause at the knee.
This metcon is a general aerobic and blood flow piece so as not to tax the legs too much leading into the LIFT tests next week. Hopefully some big improvements coming up!
Warm Up
2 rounds:
10m bear-crawl
6 static spiderman passing through squat
3 kneeling jumps
then
Empty Barbell Warm Up
Clean
3 working sets: 1 Power Clean + 1 halting squat clean.
10 min cap.
Metcon
15 min AMRAP
10 Burpees
1 KB TGU p/s 24/16
10 KB Swings
Scoring: AMRAP
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Extras: BURN ie. Fitness
10-30min nasal breathing circuit bike/row/DUs/run/ski/BW box alternating step-up
Stretch
2 min p/s active lizard (knee off floor)
Prehab and Posture
Full Body CARs
Saturday
Brief
This cycle we will be performing various power snatch + squat snatch drills and building up in load. The halting squat snatch means pause at the knee.
The metcon is a 12 min EMOM to work on barbell cycling and gymnastics cycling.
Warm Up
45 sec hip CARs p/s
45 sec shoulder CARs p/s
then
Empty barbell Warm Up
Snatch
3 working sets: 1 power snatch + 1 halting squat snatch
10 min cap
Metcon
12 min EMOM
1: 5 TNG Power Snatch
2: 5-10 Unbroken Ring Dips or 1-5 unbroken ring MUs
Scoring: 12 rounds for reps
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Extras: FLEX ie. Gymnastics
Strict MU, variations or progressions.
Stretch
2 min downdog
Prehab and Posture
Full Body CARs
Farm Fit
Brief
Today we are getting some quality single-leg, lat and midline work in the 30mins of conditioning. If you are performing the LIFT front squat test on Monday do not use a heavy dumbbell and treat this more as a moderate-intesity blood-flow piece.
Warm Up
45 sec hip CARs p/s
45 sec shoulder CARs p/s
Metcon
30min AMRAP
400m run
10 alternating box step-ups with single DB
10p/s single arm row with hand on box
10 Hollow Rock
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Stretch
2 min downdog
Weightlifting 1
Brief
Today we are performing a snatch-lift off into a squat snatch to work on pressing through the floor and lifting the chest at the same rate as the hips in the first pull of the snatch. We will follow this up with a regular squat snatch to reinforce this positioning in the actualy snatch.
The Power Clean is practicising some touch-and-go barbell cycling work with the heart-rate elevated from the burpees.
Warm Up
2 rounds:
10 Sandbag bear-hug squat
1 KB TGU p/s
then
Empty barbell snatch warm up
Snatch
1 Snatch Lift-off + 1 Squat Snatch Every 2 min for 5 sets
Power Clean
8 Lateral Burpee Over barbell + 4 TNG Power Clean every 90 seconds for 6 sets
Weightlifting 2
Brief
Today we will work on our push-jerk receiving position with a pause in the catch every rep before standing the bar up. This will help improve our mobility and stability overhead. Do not feel the need to go very heavy on this. We would rather see quality position.
Then we work on some hang squat snatch barbell cycling with heart elevated from the burpee over the bar.
Warm Up
2 rounds:
45 sec fire-hydrants
10 S-Waves
then
Empty barbell warm up
Push Jerk
3 Pause Push Jerk every 2nd minute for 5 sets
Hang Squat Snatch
8 Lateral Burpee Over bar + 4 TNG Squat Snatch every 90 seconds for 6 sets