Monday
Brief
This is the fourth week of our 4-week training cycle. For this cycle we will need to be prompt in getting out a KB straight after the briefing so we can start the KB Warm Up. Then We will get into out box squats. We want the box to be at just below parallel-squat height. This means unless you can get a small box you will most likely have to set up plate stacks for the box to be at the appropriate height. This week we will perform 3 sets of 4 at a heavier weight than last week.
Over this training cycle we will performing a training method called "Explosive Repeat Method". We performed this method earlier in the year for 3 weeks. The point of this method is to "increase the aerobic ability of your fast twitch muscle fibres and how quickly they can recover. This method can dramatically improve your ability to perform short repetitive explosive bursts of msucular work." - Joel Jameison. Over the next 3 weeks the work period will be increasing while the rest period decreases. The exercises will rotate around over the 3 weeks.
Warm Up
2 rounds per arm with single KB
6 SA KB Hang Power Clean
6 SA FR KB alt lunge
6 SA KB FR Squat
Warm Up Sets
In 10 mins:
5 empty barbell box squat
10 box squat at 30%
10 box squat at 50%
5 box squat at 65%
Box Squat
3x4 at heavier than last week.
Tempo 21X1
Metcon
Explosive Repeat Method
For total reps and cals
5 rounds of:
20 sec AMRAP Barbell Thrusters 75/55
Rest 40 seconds
20 sec AMRAP Burpee
Rest 40 seconds
Scoring: 10 rounds for reps
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 by-side curtsy lunge 3x20 (10p/s)
SL Slider Hamstring negatives 3x3 p/s
Rest-pause SL Calf Raise Accumuate 70 reps p/s in 3-5 sets.
Extras
Tempo Pistol Squats, progressions or variations.
Stretch
2 min p/s twisted-Lizard
Prehab and Posture
Full Body CARs
Tuesday
Brief
This is the fourth week of this 4-week training cycle. We will be working on jerk-width-bench press. Set up plate stacks as benches if necessary. This 4 week training cycle will have a strong emphasis on muscular hypertrophy. We are going to run another cycle of the Escalating Density Training. In this method, you will superset bench press with overhand bar-pullups accumulating as many reps as you can in the 10 mins. Try to beat your reps from last week. We will have 5 barbell weight options for everyone to share, males and females. The bar options are 25/40/55/70/85kg. Set up more barbells of the popular weights. Overhand bar pullups, use either +5kg dumbbell weight, body-weight, or with a band. If you get 43 reps in the bench, please score it in Wodify as 43 sets x 1 rep. Then you can check up on it next week and try to beat your reps. Do not score it as 1 set x43 reps or it will stuff up your percentages. Put your pull-up reps in the notes section.
In the metcon you can perform the TTB strict or kipping. The box step ups your can hold the KB anyway you like as long as it is not resting on the knee or your hand pushing off the knee. 24/20 inch box for Rx.
Warm Up
Open-palm Wrist CARs
Animal Flow
Warm Up Sets
5 mins to warm up to Escalating density weight
Jerk-width Bench Press
10 mins Escalating Density
Superset:
Overhand Bar Pull-Up Escalating Density
Metcon
For time
7 rounds
5 TTB
10 KB Swing 24/16
10 alternating box step up holding KB. Box 24/20
Cap: 16 min
Extras: LIFT ie. Muscle and Strength
a1: Strict Ring Dip or Ring Push Up 3x10 (not if you have done strength section of class)
a2: Overhand bar pullup Accumulate 35 reps in 3-5 sets. (Not if you have done strength section in class)
b1: Dual DB Zottman curl. Rest-pause accumulate 35 reps in 3-5 sets.
b2: Hanging Hip Taps (show control) 3x10 (5p/s)
b3: 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 fourth week of our 4-week training cycle. For this 4 weeks, we will need to be prompt in getting out a KB straight after the briefing so we can start the KB Warm Up. Then we will get into out hinge deadlifts. Hinge deadlift is a new one for Creature. It is similar to what many may know as a "stiff-leg deadlift". The main difference though is that you will have soft-knees (not locked out) and you may have a slightly globally flexed position. As long as your are braced through the midline, and this spine shape does not change during the deadlift, then everything is A-ok. We perform this exercise because it helps encourage true-hinge mechanics and work the hamstrings. Cues of value include keeping your pecs and lats engaged to keep the bar close to your body, keeping your knee-caps facing forward, and not extending your spine at the top of each repetition but rather staying in a slightly fliexed positon. You will find this reduces the total range-of-motion but keeps the tension in the lats, obliques and hamstrings which is where we want it. Emphasis is on proper execution of the hinge here with no spinal movement. If done correctly you will not have to go heavy and will still get nice sore hammies the next day. Don't be surprised if the coach tells you to go lighter while you are learning to execute the movement correctly.
The metcon is a 18min partner AMRAP. Always run the 400m together and then alternate reps on the SB clean (10 reps each). Be sure to alternate shoulders on the SB clean too.
Warm Up
2 rounds per side with single KB
10 SA Russian KB Swing
10m SA Suitcase carry
Hinge Deadlift
3x10
Metcon
19 min partner AMRAP
400m run together
20 (10 each) SB clean to shoulder 45/36
Scoring: Rounds and Reps
Extras: LIFT ie. Muscle and Strength
Dual DB SL step up 3x10 p/s (not if you have performed metcon in class)
Strict TTB 3x2-5 reps (not if done the metcon)
Mini-Banded Cha Chas for glutes 3x30 p/s
Shin Raises with KBs 3x30
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
This week we have a 10min gymnastics strength EMOM. Perform 5-10 deficit SHSPU or deficit box/pike HSPU one minute, and then 12 band pullaparts the next.
Then the metcon is a for time workout. 21 min time-cap. You also have the option of Rx+ for this workout of 10 reps each round. If you cannot perform pullups perform jumping pullups for this workout.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Gymnastics
10 min EMOM
1: 5-10 Deficit SHSPU
2: 12 band pullaparts
Metcon
For time
25-25-25-25-25 Wall Balls 20/14
10-8-6-4-2 Pullups (Rx+ 10-10-10-10-10)
Cap: 21 min
Scoring: Time
Extras: LIFT ie. Muscle and Strength
a1: Dual DB Z-Press 3x10
a2: SA DB Row 3x22
b1: DB Wrist Ext 2x22 p/s
b2: Hanging Hip Taps (show control) 3x10 (5p/s)
b3: 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
We will be working on various Clean variations over the next 4 weeks. No particular structure with the progressions, but rather exploring variations/positions of the lift. Pause in the bottom of the squat clean.
The metcon is a partner round for round AMRAP. Dumbbells should be inside legs on the hang position. Can step up on burpee if wish but must jump over the 2 dumbbells which must be end to end so they are wide like a barbell. Burpees must be facing the dumbbells.
Warm Up
In pairs alternating exercise by exercise for 3 rounds each
4 SB clean to alt shoulder
10m SB bear-hug carry
8 SB bear-hug squats
Clean
3 working sets: 1 pause squat clean + hang squat clean
10 min cap.
Metcon
17 min AMRAP
In pairs round for round
10 Burpee facing dual dumbbell over
5 dual DB hang snatch 22.5/15
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
We will be working on various snatch variations over the next 4 weeks. No particular structure with the progressions, but rather exploring variations/positions of the lift.
The metcon is an opportunity to work on barbell cycling and gymnastics cycling. The ring dips for the EMOM can be strict or kipping. If you cannot perform dips perform ring-pushups.
Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand
then
Empty barbell Warm Up
Snatch
3 working sets: 1 Pause Squat Snatch + 1 hang squat snatch
10 min cap
Metcon
12 min EMOM
1: 5 TNG Power Clean
2: 5-10 Ring Dip (Rx+ 1-3 Ring MUs)
Scoring: 6 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
Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand
Metcon
25 min AMRAP
Run 400m
20 Walking Lunge with single DB FR
10 SA DB Chinese Row p/s
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:
45sec hip CARs p/s
45 sec shoulder CARs p/s
then
Empty barbell snatch warm up
Front Squat
3 pause reps every 2 mins for 5 sets.
From rack.
Power Snatch
10 sets of 3 unbroken TNG reps for quality and time.
Weightlifting 2
Warm Up
2 rounds:
1 KB TGU p/s
10 Goblet Squats
then
Empty barbell warm up
Split Jerk
OT2min for 5 sets
2 push press+1 split jerk.
From Rack
Overhead Squat
3 pause reps every second minute for 5 sets. From Rack