Workouts
Together We Will Endure
Glossary of Terms
- AMRAP = As Many Reps/Rounds As Possible |
- FT = For Time |
- SDHP = Sumo Deadlift High Pull |
- STOH = Shoulder To Overhead |
- DB = Dumbbell |
- WB = Wall Balls |
- UB = Unbroken |
- GTOH = Ground To Overhead |
- DU = Double Unders |
- TGU = Turkish Getups |
- EMOM = Every Minute On The Minute |
- EOMOM = Every Other Minute On The Minute |
- CTB = Chest To Bar |
- K2E = Knees To Elbows |
- T2B = Toes To Bar |
- OHS = Overhead Squat |
- ME = Max Effort |
- AFAP = As Fast As Possible |
- BURPEE OTB = Burpee Over The Bar
Monday Jun. 08
Info
Welcome to our summer cycle.
Here is what you should know:
Back squats are in the regular programming. We will spend the first part of the summer slowing the movement down to ensure our technique is solid.
All of our olympic lifting will be focus on power cleans and power snatch. Eliminating the squat helps reduce leg/joint fatigue and allows our emphasis to be on explosive power and rapid force production.
One of our days will be built around an upper body push/pull strength scheme and another day focused on a specific gymnastic movement to more fully develop.
Conditioning will be largely the same with the exception that our zone 2 day will be replaced with a more traditional "endurance day".
We are excited about summer of solid fitness!
Strength
Tempo Back Squats
7x3 @ 23XX
The goal with tempo back squats is to slow the movement down to expose movement deficiency, increase lifting control and perfect form. Keep weight light enough to focus on these elements of the lift.
Conditioning
E5MOM for 3 rounds
x25 WBs
rest :30
20/15 echo cals
rest :30
x15 T2B
Saturday Jun. 06
Strength
Coach will provide extensive warm up.
Conditioning
On a 40:00 clock
0-12:00:
x16 Kb swings
x12 box jumps overs
x8 goblet squats
@ 15:00
10:00 EMOM
1: x2 push press*
2: x12-20 weighted knee hangs
@ 25:00
4 rounds
100' gun walk
ss
x12 heavy gorilla row
ss
x15 cyclist squats
rest 1-2 minutes
*goal is to work up to a heavy 2RM push press for the day
Friday Jun. 05
Info
Be sure to join us for Ladies Class, this Saturday at 8 am!
Regular S&C will be held at 9 am.
Strength
Oly Work - Snatch
Technique
4:00 EMOM
x3 2-position segmentad power snatch*
*each rep is to the knee, back to floor, to mid-thigh, back to floor, and then through full movement. Keep barbell light and moving fast.
4:00 EMOM
x2 1.5 squat snatch
*each rep is to the knee, back to floor, and then through full movement.
Strength
E2MOM for 4 rounds
x3 pause squat snatch*
(:01 pause at knee)
*with lower requirement of pause, wieght should be heavier than last week
Conditioning
2 rounds
x10 HSPU*
x20 single arm devils press (50/35)
x30 sit ups
*do strict HSPU if 10 in a set will be UB for you
Thursday Jun. 04
Info
Be sure to join us for Ladies Class, this Saturday at 8 am!
Regular S&C will be held at 9 am.
Strength
4 rounds
x8 sandbag cleans + 1 sandbag shoulder stair lap
rest 2:00 between rounds
*choose a sandbag weight that is heavy but allows for all 8 clean reps to be done under :90
Conditioning
16:00 EMOM
1: 12/9 echo sprint
2: x8 DB bench press
3: 45 DUs or 60 heavy single unders
4: x12 BB upright row
Wednesday Jun. 03
Strength
Oly Work - Clean and Jerk
Technique
4:00 EMOM
x3 2-position segmentad power clean (jerk last rep)*
*each rep is to the knee, back to floor, to mid-thigh, back to floor, and then through full movement. Keep barbell light and moving fast.
4:00 EMOM
x2 1.5 squat clean and Jerk
*each rep is to the knee, back to floor, and then through full movement.
Strength
E2MOM for 4 rounds
x2 pause squat clean (jerk last rep)
(:01 pause at knee)
*with lower requirement of pause, wieght should be heavier than last week
Conditioning
10-1
1-10
front squats (115/85)
pull ups
Just add weareduratus.com/feed.rss to your favorite RSS reader for heaps of RSS fun!