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Back Squat

Power Snatch

Chunky Monkey

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Workout

Friday 6/25

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo Written by someone recognized as one of the greatest artists of time. “Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success. It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too. Greatness is never by chance. It is always by choice. The choice to do the work.

Strength

Back Squat

Grit Squats - Week 1B
3 Supersets:
"X" Back Squats
"X" Front Squats
Rest 2:00 between sets.

Stimulus
- Superset means that we'll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we'll rest for 2:00 before completing the next super set.
- All percentages based on 5RM Back Squat
*Both front and back squat barbells.

Set 1
8 Back Squats - 70%
5 Front Squats - 66%

Set 2
8 Back Squats - 75%
5 Front Squats - 68%

Set 3
8 Back Squats - 80%
5 Front Squats - 70%

Modifications
BACK SQUATS
- Reverse lunges with dumbbell(s) or kettlebell(s)

FRONT SQUATS
- Front squats with dumbbell(s) or kettlebell(s)

Power Snatch Technique

Power Snatch

Power Snatch Technique
5 Sets:
1 Power Snatch
1 Snatch Grip Push Jerk
1 Low-Hang Power Snatch

Percentages Based on 1RM Snatch:
Set 1: 60%
Set 2: 65%
Sets 3-5: 65-70%

Stimulus
- Power Snatch: Floor
- Snatch Grip Push Jerk: Back Rack
- Low-Hang Power Snatch: Below The Knee
- Complete these 3 reps unbroken and rest as needed between sets to maintain quality
- Lets aim for a strong lockout and stable overhead position in this complex that will carry over into the rest of the work for today

Movement Prep
https://www.youtube.com/watch?v=0TqBdwvOsoc

Metcon

Chunky Monkey (Time)

"Chunky Monkey"
For Time:
9-8-7:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

6-5-4:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

3-2-1:
Power Snatches
Overhead Squats

Barbell: MRx: 75/45, Rx: 95/65, Rx+:115 / 85 lb

Movement Prep
Practice Round
With Workout Weight:
2 Power Snatches
2 Overhead Squats
1 Power Snatch
1 Overhead Squat

Modifications
ASSAULT BIKE
- Equal Calorie Echo Bike
- 40/30 Calorie Bike Erg or Row
- 400 Meter Run

Stimulus
- Conditioning Category: Threshold
- Cycling a moderate heavy weight for 45 reps of each barbell movement today.
- Choose a weight that you will complete for singles on the power snatches and no more than 2 sets of the bigger sets of overhead squats.

Strategy
THE BIG TAKEAWAYS
1. The movement to set yourself up for is the overhead squats. Going with steady singles on the power snatches should allow you to thrive on the squats. The goal for each round is to complete the squats in as few sets as possible.
2. Since we're doing singles on the snatches, look to put out a solid effort on the bike. After your last calorie, you can somewhat "recover" the breathing between single reps on the barbell.

Whiteboard:

Friday, June 25, 2021

Male Clients