Week of 02/07/22

Another Glorious Deload Week

As we have closed out another strength cycle I wanted to say that I know it is easy to lose track of how far you have come on a day-to-day basis. As coaches who are watching (the small tweaks, listening to coaching cues, and your persistence) it is incredibly inspiring to see the numbers on this board (PR or not), because it shows how hard each of you are working each week. You’re all kicking @$$ … keep it up!

Items for the week…

  1. We will be taking a week’s break from the strength cycle with a deload week.
  2. Next week we will begin our press (1RM), overhead squat (%), push press (1RM), and hang power clean (1RM) strength cycle.
  3. We are beginning Week 2 of our Wellness Challenge … and if you are taking part look for an email tonight to recap the week and offer some tips and tricks to consider for this coming week.

NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.

choice skillwork

Every 4 minutes for 6 rounds
8 thrusters (45%-50%-55%-60%-65%-70% of 1RM)
10 burpees
12/10 calorie row

1000m row (time trial test)

18min EMOM
5 box jump overs
4 jumping lunges (L1 1-for-1; L2 2-for-1)
3 burpees to a 45# plate

core work

7-6-5-4-3-2-1 NFT
strict handstand push-ups
strict knees-to-elbows
wall walks
strict pull-ups
burpees over parallette
strict toes-to-bars

Take a look here for a few handstand push-up modifications.

5×5 tempo overhead squats

2 rounds
10 presses (70% of 1RM press)
10 burpee box jump overs (20/16)
1 minute rest
2 rounds
10 push presses (75% of 1RM press)
10 box jump overs (24/20)
1 minute rest
2 rounds
10 push jerks (80% of 1RM press)
10 box jumps (30/24)

walking + climbing skillwork

1,000m row
hand-release push-ups
kb front squats (35/26)
max double unders

In the hand-release push-up video take note of how his thighs never touch the floor. He maintains midline tension through his quads, hamstrings, butt, and digging his toes into the ground … just like you would if you were doing a standard push-up.

Tags: feb

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