Week of 2/24/20 - 3/1/20
Overview
Monday will start out with back squats building up to a fairly heavy set of 2 followed by two back off sets of 12 reps. Part B will be a workout where you get to decide how you will break up the reps. Or you can go straight through as written! Tuesday begins with a snatch EMOM building up to a relatively heavy double. The conditioning will be a bike, hang snatch, burpee workout that will require you to move fast. Wednesday starts with some toes to bar technique work and then will be followed up with a max set of toes to bars. After that you will perform 10 sets of 25% of your max with a short break in between each. Thursday will be a longer duration workout but is no for time so the main objective should be for quality movement. RED Fridays work out is “Roy.”
Monday
Back Squats + DB Power Cleans + Row + Wall Balls
Monday starts with back squats working up to a relatively heavy single before dropping the weight for 2 sets of 12 reps. These 2 drop sets will be fairly difficult and it would be wise to start out on the lighter end. Try not to take more then one breath at the top of your squats you should not be standing up from the squat then breathing in, out, in, out, in and then going. For the percentages today they are always just suggestions. It’s always a good idea to maybe base these percentages slightly lower than your “actual” one rep max. So if last time you tested your 1 rep max back squat it was 300 pounds maybe you base the percentages off 285-290. It makes the sets more manageable and can help on the days where you are not feeling your best. Think of this as a training one rep max.
Part B involves three movements each with fairly high reps. But you have the the ability to partition the reps in any way you please. Performing big unbroken sets is not always the best option if that means you are taking a long time transitioning between movements. It’s very easy to waste 20-30 seconds transitioning after big sets. In a workout like this where you have the option to break things up as you please its good to take advantage of that and game plan it.
Tuesday
Snatch + Bike + Hang Power Snatch + Bar Facing Burpees
Part A starts with a snatch EMOM. Performing two snatches every minute for 10 minutes. Working up to a moderately heavy double. You should not be trying to set any new records today though. Ideally these snatches will be squat as long as you have that ability if not power snatches are ok. Technique should be the primary objective though as always. If you do not make contact or if you make contact off your lower thigh you should take this time to work on technique instead of going heavier and continuing to train bad habits.
Part B is power output based workout starting with the bike that you should try to sprint as hard as possible. As soon as you get off the bike try your best to pick up the barbell to begin your hang snatches. Get through the burpees and hang onto those final snatches! This will be challenging but you will have a decent amount of rest if you push this as hard as I want you to!
Wednesday
Toes to Bar Technique + Toes to Bar
Today is all about toes to bar and that’s it. It will start out with technique work working on primarily creating/maintaining tension throughout your lats/body while on the pull up bar. You guys should want to become as efficient as possible in toes to bar and not just swing around, the more efficient you get the more work you’ll be able to do and the more fit you will get!
Part B is a max set of toes to bar followed by a 2 minute rest and then 10 sets of 25% of whatever that number is. For example if you do 20 toes to bar you will then perform 10 sets of 5 with a 20 second rest in between each set. The idea behind this is to get some volume in in smaller sets and to also help build confidence during workouts. Knowing you can always complete a certain number of reps even while under fatigue.
Thursday
Bike + Front Squats + Row + Turkish Sit Ups + Sandbag Squats
Thursday will be a long grinder workout that is not for time so focus on the quality of movement. Just because you are focusing on the movement doesn’t mean that this still wont be still be challenging. The front squats will be done at around 65% of your one rep max and may be taken from the rack. The sandbag squats will be held in a bear hug hold. This would be an excellent time to practice some nasal breathing through out this. Just know if you do you will need to slow down even more than you might think. If you have never heard of Turkish sit ups they are essentially just the bottom position of the Turkish get up.
Friday
RED Friday is “Roy”
Deadlifts, Box Jumps and Pull Ups