WOD
Tuesdays Triple Tension Test!
So much da barbell!! Great day to work on getting really strong!
The Workout:
10 Minutes to build up to a heavy Snatch
10 Minutes to build up to a heavy Clean
10 Minutes to build up to a heavy Deadlift
These shouldn’t be true maxes guys! Just good heavy work, at two complex movements and one simple one. The bar should generally only get heavier, snatches are lighter than cleans, cleans are lighter than deadlifts. Be smart with your additions, we don’t want a bunch of missed lifts, just a bunch of really sound, strong efforts that feel amazing.
Monday the 15th! A tasty interval session for the crew [heart].
This workout is all very dependent on gear, attendees, their personal predilections, and what is best for you training in totality.
The Workout:
Every 5:00 for 4 Sets:
Bike 1600/1200m —-> if you get tired legs often, or if you actually bike in real life ever
OR
Every 5:00 for 4 Sets:
Ski 600m/450m —-> if you need to develop pull-up power, or actually ever ski
OR
Every 5:00 for 4 Sets:
Row 800m/600m —-> if there’s fitness to be gained, or ever actually row anywhere
Also: I don’t want this to come off all “cis hetero white patriarch bearded trucker hat jeep guy” of me, but I’m asking for the ladies to chime in on this. How do you feel about the reduction in distances from the mens distance for the different work we’ve been doing on the Concept 2 equipment? Full open question. I moderate the comments, feel free to have discourse in the gym about it, John will moderate in the AM, and yes I expect a full rebrief. HUGS.
Saturday is a big big day!
We’ve been on a dig for a while of grindhouse saturday partner workouts. This week will be different! We’re gonna retest a benchmark that doesn’t take long, and then practice skills and build strength. I sincerely hope everyone shows up ready to have fun and prove their fitness gains!
Enough said…
No rope climbs.
Friday! You know what happens after a bench day…
We dig.
The Workout:
How Far can you get in 20 Minutes:
1 Legless Rope Climbs (15-ft.)
10 Alternating Single-Leg Squats
10 Alternating DB Snatches (50/35#)
2 Legless Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
3 Legless Rope Climbs
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
4 Legless Rope Climbs
40 Alternating Single-Leg Squats
40 Alternating DB Snatches
etc.
Boy oh boy. This is a good lotta work. Come train these moves, and see where you can get to!
Thursday: Kind of Double Duty, but only if you come everyday!
Come eVeRyDaY?! Yes, it’s quite possible to train literally every day. Taking about one day off each week. I want to put forth the concept that training M/W/F is MINIMUM to experience any real gains in fitness. If you’re really new, a true beginner, and have yet to train your body whatsoever, then yes, 13 workouts a month (i.e. 18 rest days) is certainly a good plan and will get you going. BUT LET’S BE SERIOUS. Once you’re looking for real bodily adaptations (reduced body fat, increased muscle, a push-up, a pull-up, to run without stopping any distance, a proper squat around 100lbs), the shift must be made. The Shift? That’s getting 16-17 sessions in each month. Then you only have 14-15 rest days. You’re finally working out more days than you aren’t working out. THIS IS A HUGE SHIFT, in mentality along with physicality. You’re a real exerciser at this point, instead of a regular person who works out from time to time. If you’ve been living this way for years, bravo, you’re probably WAY WAY fitter than all your friends, and can do things that surprise people all the time. You’re also WAY WAY less likely to have bad shit happen to you, like chronic disease stuff, no one wants that. Bravo.
The Workout:
Bench Press for 1 Rep Max
Furthermore, the thinking that what the workout is that you do do matters, is fairly false. There needs to be some smartness in there for sure, doing the same thing everyday is insanity, and boring, and doing silly exercises is a waste of time. But for example, today isn’t like “that much” really, but it’s gonna make you stronger and keep your body building up, instead of wasting away, sounds super smart to keep the ball rolling so to speak. I look forward to seeing “how much you bench!”
Wednesday’s Dual Short Max Rep Workouts! Whoa.
This should be really fun! I like to press, it makes me happy 🙂 Also, Hang Power Snatch is the one without the squat!! Yay! Come jam out!
The Workout:
On A 20:00 Clock For Reps:
From 0:00 – 8:00: Max Strict Presses (115/75#) – Each time you break, perform 50 Double Unders
Rest 4:00
From 12:00 – 20:00: Max Hang Power Snatches (115/75#) – Each time you break, perform 30 Air Squats
Scaling to include DB versions, weight alterations, and pure reversals depending on how things feel. Much love!