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Friday

“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca How often do we rush to the finish line… only to rush to find the next? It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line, that we’ll never reach. The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

Strength

Back Squat

Grit Squats - Week 7B
Back Off Week (Testing Monday)
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
3 Back Squats @ 79%
3 Front Squats @ 72%

Set 2
3 Back Squats @ 84%
3 Front Squats @ 74%

Set 3
3 Back Squats @ 89%
3 Front Squats @ 76%

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

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

Metcon

Hangry (AMRAP - Rounds and Reps)

"Hangry"
AMRAP 20:
15 Toes to Bar
12/10 Calorie Assault Bike
9 Hang Power Snatches MRx: 75/55, Rx: 95 / 65 lb
6 Strict Handstand Push-Ups

Movement Prep
Practice Round:
5 Toes to Bar
4 Cal Assault Bike
3 Hang Power Snatch
2 Strict Handstand Push-Ups

Modifications
TOES TO BAR
- V-Ups
- GHD Sit-Ups
- Abmat Sit-Ups

12/10 CALORIE ASSAULT BIKE
- 12/10 Cal Ski
- 15/12 Cal Row and Bike Erg
- 200m Run

HANG POWER SNATCH
- Hang Power Cleans
- Reduce Weight
- Sub Dumbbell

STRICT HANDSTAND PUSH-UPS
- Dumbbell Strict Press
- Barbell Strict Press

Stimulus
- Conditioning Category: Pacer
- The toes to bar reps should be a number you can complete in 3 sets or less each round. This station should take less than 1:30.
- The bike should be completed in under 1:30
- The barbell should be a weight that will allow you to complete the hang snatches in 1-2 sets throughout. This station should take under 1:00.
- The handstand push-ups should be completed in no more than 2 sets each round. This station should take under 1:00.
- Athletes can expect to complete somewhere between 4-5 rounds.
- Score: Rounds + Reps

Strategy
THE BIG TAKEAWAYS
1. We need to plan this workout around our proficiency with the handstand push-ups and toes to bar. Think about what these movements will feel like 15 minutes in, and break the reps in round one to reflect what that will look like.
2. Oddly enough, we can use the Assault bike to recover to the point where we can get off and immediately pick up the barbell for our hang snatches.
3. Use more legs than arms on the Assault bike to allow our shoulders to stay fresh.

Whiteboard:

Friday, August 06, 2021

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