Day 163

A.) Every minute on the minute, for 12 minutes:

Power Snatch x 1 Rep

Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed.

B.) Every 2 minutes, for 20 minutes (10 sets) of:

Clean + Hang Clean

*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

C.) MetCon: EMOM for 24 Minutes

Min 1: 10 Wall Balls (20/14) and 5 T2B
Min 2: 15/10 Calorie Row 

Min 3: 12 Push Press (115/75)

Day 162

A.) Every two minutes, for 10 minutes (5 sets):

Front Squat (5-5-3-2-2)

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Immediately followed by…

B.) Every two minutes, for 6 minutes (3 sets):

Back Squat x 10 reps (Add 10lbs to last week)

C.) Four Sets of:

DB Bench Press x 6
-Rest 30s

DB Single Arm Row x 10
-Rest 60s

D.) Four Sets of:

Weighted Stationary Dips x 6

-Rest 30s
Strict Pull-Ups x MAX

-Rest 60s

Day 161 (Track Session)

A.) Bounding

Hurdle Hops (6 x 6)

B.) Yasso Progression

6 x 800m, rest equal time. 

Goal is to get all five sets to be the exact same time as last week so don’t go out too hard.

C.) "Lunge U"

400m Walking Lunge

Day 160

A.) Three sets, not for time of:

Double Unders x 50
Handstand Hold x 30s
Hollow Rocks x 12

B.) MetCon (Time): 10 Rounds for time of:

250m Row
10 DB Snatches (75/50)

C.) Every minute, on the minute x 20 minutes:

Odd: 10 Push Press (95/65)
Even: 12 KBS (53/35)

D.) Mobility

Couch Stretch x 2 minutes per side

Day 159

A.) Three sets of: 

Jerk Balance x 3 reps

Immediately followed by…

A2.) Every 2 minutes, for 10 minutes (5 sets) of: 

Split Jerk x 3 reps @ 65-75%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.) Every 2 minutes, for 8 minutes (4 sets) of: 

Deadlift (8-6-4-2)

50% x 8 

60% x 6

70% x 4

80% x 2

C.) Every minute on the minute x 14 minutes:

Odd: 5 Deadlifts @ 65% + 15 Air Squats + AMRAP Double Unders
Even: Rest

D.) MetCon (Time): 

100 Calorie Row

75 Pull-Ups

50 Burpees over the Erg

Day 158 (Active Recovery)

GCMC: Fight To Live Well

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.

Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Day 157

A.) Bench Press (8-8-6-6) 

Warm-up as needed. Rest 2-3 minutes.

65% 

70% 

80% 

85% 

B.) Strict Press (5-5-5-5) 

Warm-up as needed. Rest 2-3 minutes.

70% 

75% 

80% 

85% 

C.) Stationary Dips (4 x 4) 

Rest 90-120 seconds between sets. Heavy as possible.

D.) Snatch: 1 Rep EMOM X 15 Sets

Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed.

E.) Four sets of:

AbMat Sit-Ups x 25

Rest 30 seconds.

Dumbbell Overhead Tricep Curl x 8 (Heavy as possible.)

Rest 60 seconds.