Week of 04/18/22

A New Strength Cycle Is Upon Us!

We hope everyone had a great weekend, and a great holiday if you celebrate Easter! You all earned it after that deload week…

Items for the week…

  1. We are starting a new strength cycle this week, and the movements will be snatch (1RM) + front rack lunge (%), power snatch (1RM), and bench press (1RM).
  2. The competition skill prep on Tuesday will be focusing on the four movements that seem to be the most challenging for folks in the 13’s Fittest programming: wall walks, double unders, handstand push-ups, and burpee pull-ups/pull-ups.

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.

bench press: 1RM (test)

Last done 05/27/01.

strict pull-ups
front-to-back lunges (1-for-1)
box jump overs (24/20)

competition prep skill work

30 knees-to-elbows
45 mb cleans (20/14)
15 strict handstand push-ups
1 minute rest
60/45 calorie row
1 minute rest
3 rounds
10 knees-to-elbows
15 mb cleans (20/14)
5 strict handstand push-ups

front rack lunge: 2×10 @ 25% of 1RM front squat
snatch: 1RM (test)

Last done on 10/01/21.

9-8-7-6-5 unbroken toes-to-bars (4 of 6) or
16-14-12-10-8 unbroken push-ups (4 of 6)

16min EMOM
MIN 1: 12 wall balls (20/14)
MIN 2: 9 calorie row
MIN 3: 6 russian swing to goblet squats (53/35)
MIN 4: 3 burpee box jump overs (30/24)

power snatch: 1RM (test)

Last done 09/27/01.

45 double unders
21 front squats (45% of 1RM; from rig)
3 rope climbs

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