Wednesday 10/12

WORKOUT for Wednesday 10/12/2022

“JACKIE”
for time:
1000m row
50 thrusters, 10/15/20kg
30 pullups

If you’ve done JACKIE at least twice use this as an opportunity to establish a benchmark that you can retest in a few months. The ideal hiearchy:

a. kipping pullups
b. chest-to-bar pullups
c. 20 bar muscle-ups
d. 10 strict ring muscle-ups.

Can scale down to

a. jumping chest-to-bar
b. ring pullups
c. ring rows

Post time to whiteboard! Rx+ for c2b, SupeRx for bmu, SupeRx+ for rmu regardless of row/run/bike/etc.

ENGINE for Wed 10/12

7 sets
1:00 calorie row
1:00 heavy kettlebell goblet squat + lunge/side
1:00 rest

BODYBUILDING for Wed 10/12

each for time:
– 50 Z-press
– 60 dips
– 70 JM press
– 80 push press

Rest as needed between sets. Then

3 sets 12/12/12 DB delt raise 3 ways

3 sets max complex 1 crush-grip Romanian deadlift + 3 bent-over rows

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Tuesday 10/11

SKILLS for Tuesday 10/11/2022 is the BENCH PRESS

CompEx for Tues 10/11

scap pushups, bench press, glute bridge

snatch progressions to build to a heavy snatch balance

Every 4 minutes for 6 sets:
1000m row
1 (legless) rope climb (or 3 strict pullups)

3 sets for time:
30 calories
10 sandbag squats
10 sandbag clean & jerks
10 burpee over sandbag
30 calories
2:00 rest

Death By Bench Press

GYMNASTICS for Tues 10/11

stretching, core work
elbow lever development
bar muscle-up drills and skills

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Monday 10/10

WORKOUT for Monday 10/10/2022

establish a back squat max in 20 minutes, then

“Almost CGO 20.1”

10 rounds for time:
8 ground-to-overhead, 29/43/61kg
10 burpee-over-bar

15:00 cap. Post max and time to whiteboard!

Read this if you want to get a jump on setting a new PR: Establishing a Max Lift

ENGINE for Mon 10/10

EMOM x 25
a. :40 calories- Choose one: bike, ski, row (in order of preference)
b. :40 single DB hang clean and jerk
c. :40 plank drag
d. :40 running single under
e. :40 DB half squat

The goal is to establish a good number of reps in :40 on the first round. In the second round the goal is to match the reps in the first. Repeat until you fall off then re-establish your numbers using the :40 work. You should always get a moment to breath before moving onto the next exercise. Push your effort a little harder knowing you’ll get a moment to rest before the rotation.

BODYBUILDING for Mon 10/10

3-4 rounds:
10 Pendlay rows
20 hip extensions
1:00 rest

2-3 rounds:
15 ring rows
15 lateral raises
1:00 rest

2-3 rounds:
20 DB hammer curls
10 crush-grip KB Romanian deadlift + bent-over row

Cash out with 100 band bicep curls as fast as possible

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Establishing a Max Lift

There are multitudes of ways to establish a maximum weight for any exercise, but to ensure safety and longevity it’s important to “earn your reps” by developing good technique. This can be done and locked in through consistent practice.

Approximately two months ago we started back squatting single sets of 20 reps every Monday, slowly adding weight each week until now. At the beginning we started at 60% of our 1-rep maxes (1RM) increasing by 5% or so each week. Last week should’ve been 1 set of 20 reps at 85%. If you were successful we know that your actual maximum is way heavier now. If you weren’t, no problem- no one should be able to 20-rep an 85% and the data collected from that day could be useful for maxing.

Apologies beforehand for making this some math exercise.

Take your results from previous weeks. Use about three previous days of data and plug it into this formula:

ESTIMATED 1-REP MAX = (weight used x reps completed x 0.033) + weight used

Let’s say three weeks ago someone did 80kg for 20 reps, the next week 88kg for 20, then last week was 95kg but failed at 14 reps. This athlete started the 20-rep program with a 1RM at 124kg established more than a year ago.

a. (80*20*0.033)+80=~133kg est 1RM from three weeks ago
b. (88*20*0.033)+88=146kg est 1RM from two weeks ago
c. (95*14*0.033)+95=~139kg est 1RM from last week

With that average this athlete has 139kg as an estimated 1RM. They could then apply that to a simple warmup ladder (percentage/reps):

50/5+, 65/5+, 75/3+, 80/3, 85/2+, 90/1+, 95/1, 98/1 or 101/1

Their plan would be:
70kg for 5 or more reps
90/5+
105/3+
118/3
125/1+
132/1
136/1 or 140/1+ if confident af!

If the plan isn’t successful then maybe it’s not your day- didn’t sleep well, stressed out, muscles are tight and under-recovered. There are so many variables in fitness other than just executing the exercise.

On the other hand, if it’s your day and the plan is a success the athlete has set multiple Personal Record (PR): 1RM, and more if they can keep going so we don’t spend more time doing singles. Could be a 3RM or even a 7RM!

Now cook up your plans, not just for the back squat but deadlift too!

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Sunday 10/9

MOBILITY for Sunday 10/9/2022

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Saturday 10/8

SKILLS for Saturday 10/8/2022 is PRESS/JERK

WORKOUT for Saturday 10/8

for time:
300 double unders
200 walking lunges
100 situps
100 hand-release pushups
50 target burpees
25 wall walks

Partition however. Score = time.

 

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Friday 10/7

WORKOUT for Friday 10/7/2022

deadlift progressions (Week 7):
2×15 thrusters, empty bar then loaded
2×10 RDL, building in weight
3×5 tempo deadlifts (5-count up, 5-count hold, 5-count negative), building in weight
3×5 banded deadlift
3×5-rep max for the day

Double overhand, no hook grip. Straps okay. Then

“KELLY”

5 rounds for time:
400m run
30 box jumps, 12/20/24″
30 wall ball, 8/14/20lbs to 9/9/10′

30:00 cap. Post time to whiteboard!

ENGINE for Fri 10/7

:50 work, :10 rest
– double kettlebell shoulder-to-overhead
– knees-to-elbows
– double pushup burpee
– ab-mat situp
– support on rings

BODYBUILDING for Fri 10/7

4 rounds
25 DB dinner curls
25 banded lat pulldown

4 rounds
25 DB incline curls
25 half pullups

4 rounds
25 drop & catch curls
25 push press

GYMNASTICS for Fri 10/7

for 12:00 complete 4 knees-to-elbows + 3 toes-to-bar + 1 pullover every minute on the minute

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Thursday 10/6

SKILLS for Thursday 10/6/2022 is the SQUAT

MOBILITY for Thurs 10/6

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Wednesday 10/5

*NOTE*: This Saturday our building’s water will be shut off for maintenance meaning you should bring your own water and USE THE BATHROOM BEFORE ARRIVING!

Thanks!

WORKOUT for Wednesday 10/5/2022

AMRAP in 20 minutes:
10 double dumbbell burpee deadlifts
25m farmer’s carry
10 single dumbbell hang squat snatch
25m farmer’s carry

ENGINE for Wed 10/5

Task-Priority FGB

3 rounds for time:
20 wall ball, light
20 SDHP, light-medium
20 box jumps, medium
20 push press, light-medium
20 calorie row

Goal is unbroken sets, but take one break if absolutely necessary.

BODYBUILDING for Wed 10/5

3 sets
8 tempo HSPU negatives
16 bumper Z-press
1:00 rest

4 sets
8 DB bench press
16 wide-grip pushups
:45 rest

5 sets
8+ weighted dips (use a DB or MB)
max bodyweight dips
rest as needed

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Tuesday 10/4

SKILLS for Tuesday 10/4/2022 is the CLEAN

Gymnastics for Tues 10/4

core work, bar muscle-up drills

12 rounds of 5 tempo HSPU negatives + 6 seated box jumps

5:00 plank

MOBILITY for Tues 10/4

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