Week of 1/21 Through 1/27
PROGRAMMING
Monday 1/21
Rx
21-15-9 reps for time:
dumbbell clean & jerks
strict pullups
GHDSU
Fitness
21-15-9 reps for time:
dumbbell clean & jerks
jumping chest-to-bar pullups
v-ups
Tuesday 1/22
The Ocho Chipper – Rx (from the 2019 Wodapalooza Individual Events)
for time:
30/20 bar muscle-ups
30 hang power cleans, 70/45kg
30 deficit HSPU (4/2″)
30 front squats
30 toes-to-bar
30 shoulder-to-overhead
Wednesday 1/23
back squat 3×10 then
establish a heavy deadlift in 5 attempts
then practice handstands for 20:00
Thursday 1/24
5 rounds of continuous movement:
3/2 rope climbs
20 controlled, slow ab-mat situps
Performance does legless rope climbs and GHDSU
Friday 1/25
STRICT CINDY
AMRAP in 20 minutes:
5 strict
10 honest pushups
15 squats to a target below parallel
Saturday 1/26
every two minutes do the complex then add weight. establish a heavy weight for
– snatch + OHS
– clean + front squat + jerk
In honor of all the athletes competing in the Armor Classic weightlifting meet in Tacoma!
Sunday 1/27
bench press 5×5 then
GRACE
for time:
30 clean & jerks, 65-75% of your 1RM
ARTICLES
+ Is Sunscreen the New Margarine? – Outside
+ The Tipping Point of Progress (And the Trap of Commission Bias) – Training Think Tank
+ What About Cardio [Graph] – CrossFit
