Monday
Brief
Today is the fourth week of this 4-week block. Today's exercise is a barbell back squat with tempo 2012. 2 seconds down, no pause, drive up for 1 second, and a 2 second breathe-and-brace at the top of each rep. 3 working sets of 8 reps at the same weight as last week. (approx 70%). The goal of this back squat cycle is to drive muscular growth and to accumulate quality squat repeitions.
The metcon is a partner-based for-time WOD. One of our main competition pieces for the week.
Warm Up
10m walking lunge with rotation
10m sidewards over hurdle into squat
5 reps of one-and-quarter jump squat
Warm Up Sets
In 10 mins:
5 empty barbell back squat
15 back squats at 30%
10 back squats at 50%
5 back squats at 65%
Back Squat
3x8 back squat @70%.
Same weight as last week.
Tempo 2012.
10 min cap.
Metcon
For time
In pairs
Break sandbag work up however
60 Sandbag ground to overhead 36/27
Perform 5 synchro HR burpee at the top of each minute (including the 0:00 mark)
Cap: 15 min
Scoring: Time
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 4x16 (8p/s)
Box+Ring or slider/fit-ball hamstring curl 4x8
Elbow plank. Add weight if possible. 4x40 sec
SL calf raise 4x17 p/s
Shin Raise with KBs 4x17
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 is the fourth week of this 4-week cycle. You will perform a barbell overhead complex every 90 seconds for 6 working sets. The complex is: 1 push press+3 push jerk. Your weight this week should be approximately 5kg heavier than last week.
In the metcon you are working in teams of 3 and you have 25 mins to accumulate as many calories as you can on the bike/rower. Every time you hop off the bike/rower you perform 8 reps per side of a heavy single arm dumbbell row with your supporting hand on a box. Because we had a lot of overhead pressing yesterday, today and more on Thursday, the point of today's metcon is to develop aerobic fitness while simultaenously activating and strengthening the lats/upper back (with the DB rows) to maintain healthy shoulders.
Warm Up
Open-palm Wrist CARs
Animal Flow
then
Empty Barbell Warm Up
Push Press
1 set of complex every 90secs for 6 sets:
1 push press+3 push jerk.
Metcon
25 min AMRAP
in teams of 3 accumulate as many calories on bike/rower as possible.
Sets of 20/15 on scwhinn and 20/15 on row/assault
Every time you hop off bike/rower perform
8 reps per side of SA DB Row with hand on box
Scoring: calories
Extras: LIFT ie. Muscle and Strength
Tall-kneeling Dual KB Alt Strict Press 4x16 (8p/s)
Strict Ring Pullups. Add weight if possible. 4x8
Sandbag Chest Press 4x8
Ring Scarecrow 4x17
Dual DB Incline curl 4x12
SA DB OH Tricep 4x12
DB Wrist Ext 4x17
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
Today is the fourth week of this 4-week block. Today's exercise is a conventional deadlift with tempo: 2 seconds down, light touch-and-go, 2 seconds controlled up and no pause at the top of each rep into instant controlled descent. Same weight as last week, approx 70% of your deadlift 1RM. 8 repetitions. The goal of this deadlift cycle is to drive muscular growth and to focus on proper positioning with the controlled tempo.
In the metcon, we have an 18min EMOM. 3 exercises for 6 rounds. You can hold the DBs any way you like for the step-overs. The point of this workout is to encourage general blood-flow but not tax any one area too much so you can have a red-hot crack at the BURN - Aerobic Endurance retest tomorrow. We will use this as an opportunity to get some DU skill practice in, as well as some unilateral/midline assistance work. Don't go overboard with the DU volume today if you will be running in the BURN test tomorrow.
Warm Up
2x10m Bear Crawl
then 2 rounds:
20 banded good-morning
10 dead-bug
Warm Up Sets
In 10 mins:
5 empty barbell conventional deadlift
15 conventional deadlft at 30%
10 conventional deadlift at 50%
5 conventional deadlift at 65%
Deadlift
3x8 @70%.
Same weight as last week.
Tempo 2020.
10 min cap.
Metcon
18 min EMOM
1: 20-60 DUs
2: 6 Dual DB box step-over @heavy
3: 5-20 sec L-sit/knee tuck on DBs/KBs/paralettes
Scoring: 18 rounds for reps
Extras: LIFT ie. Muscle and Strength
Dual DB by side alt box step down (no higher than 20 inch) 4x16 (8p/s)
GHR or nordic hinge 4x8
Dragon fly 4x4
Dual DB by side calf raise 4x17
Extras: FLEX ie. gymnastics
Strict TTB, progressions or variations.
Stretch
2 min side-split
Prehab and Posture
Full Body CARs
Thursday
Brief
LIFT - Press. Check the weight you pressed last time and see if you can lift more and move up a level.
BURN - Aerobic Endurance. Check you score/level from last time and see if you can improve and move up a level.
Warm Up
Wrist CARs
Animal Flow
Running Warm Up
Warm up metcon specific skills
LIFT - Press
LIFT Press tests. Weight is DB weight per side not total DB weight.
5 mins to build to heavy 3 Dual DB Strict Press.
BURN - Aerobic Endurance
CREATURE Aerobic Capacity Test
5 rounds
Run 1000m
10 burpee pullups
10 Alt DB Snatch 22.5/15 (scale to 15/10)
10 SA DB Thruster 5p/s
Cap: 30 min
Rx pullup bar outside of hand reach
Thruster 5right, 5 left
Step burpee allowed
Extras: LIFT ie. Muscle and Strength
SB strict Press 4x8
Towel Pullups. 4x8
Deficit Push Up 4x8
Rear Delt Fly 4x17
Dual DB Zottman curl 4x12
Dual DB Skullcrusher 4x12
Finger extension 4x17
Extras: FLEX ie. gymnastics
HS Hold, progressions or variations.
Stretch
2 min table-top
Prehab and Posture
Full Body CARs
Friday
Brief
Today you will perform a set of the barbell clean complex each 90 seconds for 6 working sets. The barbell complex is as follows. 1 clean deadlift + 1 high hang squat clean. Use a heavier weight than last week. On the clean deadlift we are working on correct clean (not deadlift) positioning. On the high hang squat clean we are working on a straight bar path, keeping the bar close to us, and speed under the bar catching in the bottom of the squat.
The metcon is for-time based workout. This is our other competition piece for the week. Sub KB Snatch of KB Hang clean and jerk if needed.
Warm Up
2x10m travelling spiderman + samson
then
Empty barbell warm up
Clean
1 set of complex every 90secs for 6 sets:
1 clean deadlift + 1 high-hang squat clean
Metcon
Sprint Chipper For time
Stagger waves 2 min apart
40/30 cal schwinn, 30/20 cal row/assault
16 sandbag clean over the shoulder 45/37kg
30 Wall Ball 30/20
Scoring: Time
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
Today you will perform a set of the barbell snatch complex every 90 seconds for 6 working sets. The barbell complex is 1 snatch lift-off + 1 high hang snatch at a heavier weight than last week. On the snatch lift-off, you will think about pressing through the floor and keeping the chest up to bring the bar just below knee height before lowering the bar back to the ground. For the high hang snatch we are thinking about staying upright in the position 1 (do not start to hinge and do not let the chest come forward). Focus on keeping the bar close to you as you extend and then pull yourself fast under the bar, catching in the bottom of the squat. Next week will be 1 high hang squat snatch. The weight should increase next week.
The metcon is an opportunity to practise the skills of barbell cycing and gymnastics cycling.
Warm Up
2x10m Lizard crawl
then
Empty barbell Warm Up
Snatch
1 set of complex every 90secs for 6 sets.
1 snatch lift-off + 1 high-hang snatch
Metcon
15 min EMOM
1: 5 TNG power snatch
2: 2-10 SHSPU or HSPU
3: Rest
Scoring: No measure
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
If you cannot perform strict pullups please perform ring rows instead.
Warm Up
2x10m Lizard crawl
Metcon
30min AMRAP
On the 0:00, 10:00, 20:00 Run 1km
10 single KB walking lunge (hold any way)
12 KB Swing
14 (7p/s) SA Chinese row
Extras: LIFT ie. Muscle and Strength
Catch up on extras from earlier in the week
Stretch
2 min downdog
Weightlifting 1
Warm Up
2 rounds:
10 sandbag bear-hug Lateral box step over
SA BB OH Press 5-10 p/s
then
Empty barbell snatch warm up
Snatch
1 set of complex every 90 seconds for 6 sets:
1 halting Power Snatch with pause + 1 squat snatch with pause in receiving positon
Power Clean
OT2min for 5 sets
6 lateral burpees over bar + 5 TNG power clean
Weightlifting 2
Warm Up
2 rounds:
10 Dual KB FR squat
10 sandbag strict press
then
Empty barbell warm up
Split Jerk
1 set of complex every 90 seconds for 6 sets.
1 split jerk + 2 split-position push-jerk
Overhead Squat
10min E2MOM
30 DUs + 5 OHS (from rack)