MONDAY, SEP 13
SQUAT PROGRAM WEEK 5
6×2 @ 75%
Warm up and perform 6 sets of 2 at 75% of your 1RM front squat. This should be a reasonable weight for you. Save the really heavy squats for front squat day 2 later in the week.
Compare to 8/16/21 when we did 6×2 @ 70%.
50m sandbag carry
1:00 weighted plank
TUESDAY, SEP 14
1 – Max reps strict handstand push-up
2 – 50 double-under
Score in sugarwod is total number of HSPU. Note double-under reps performed each round.
Alternate minutes between HSPU and double unders. Scale the HSPU up (deficit) or down (head elevated, pike push-up, push-up) as needed.
Everyone is doing double unders today. For Rx athletes, the goal is 50 double under. If you have a weighted rope, it would be a good day to use it (aim for 30 reps). If you are still working on your double-unders, cap yourself at 0:40 each round.
Everyone rows if possible. Half the class can start on the row, the other half on the run. If you are getting close to the time cap and looking at starting a run, head out on a shorter route if needed (i.e. if there is only 1:00 left, run the 200m route).
WEDNESDAY, SEP 15
Every 2:30 x 5:
No set percentage, but working sets should be challenging. Same time format as 8/31/21, but we are doing 5 reps today instead of 3.
METCON – 2021 CF Games Masters Event #2
1 legless rope climb (15′)
5 deadlift (315/205)
The original was more aggressive, with heavier deadlifts (345/215), 20′ rope climbs, and a 6:00 time cap. But…we are not all games athletes here.
a) Regular rope climbs
b) 3 lying to standing rope pull
c) 30′ hand-over-hand sled pull
d) Deadlift – reduce weight, it should be 5 unbroken reps every round.
THURSDAY, SEP 16
SQUAT PROGRAM WEEK 5
3×2 @ 90%
Warm up and perform 3 sets of 2 reps at 90% of your 1RM front squat. These should be very challenging, spend plenty of time warming up.
CHOOSE YOUR OWN ADVENTURE METCON
The choice is yours…100 burpees or 100/80 calories on the assault/echo bike. Make your choice and record your results in the appropriate box below!
If you did this two weeks ago, you are required to do the other movement today.
FRIDAY, SEP 17
1 snatch, climbing in weight
32′ handstand walk
Begin snatch at ~ 50% of 1RM and add weight every round. Plan on 8-12 rounds (hopefully), so the jumps in weight do not need to be big.
Cap your effort at 1:00, so just get some good practice in if you cannot make it 32′. Scaling:
a) Reduce distance
b) HS hold at wall
c) HS walk to wall (start 3-6′ away)
d) 3 wall walks