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WORKOUT OF THE DAY

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Tuesday 210615 Back Squat 5×5 for volume

We’re looking at some HOT weather over the next few days (and with more frequency as we get into summer)! Today we go with some heavy back squats, You’ll have plenty of time to rest, chat, and get that heart rate back down, but that won’t ALWAYS be the case on these hot days. You may have to adjust your intensity. Moving at an intentionally slower pace or moving at an intentionally slower pace AND cutting some volume are both ways to dial back the intensity. Today, the heat will let you get nice and warmed up quickly so that all you need to do is hit the intended stimulus!

Bob and Stephanie tackle the BIG sets of jump rope

Workout of the Day:
Back Squat
5-5-5-5-5 (all sets around 80-85% 1RM)
Post number of sets at heaviest load
Use these dates to help plan your plan: May 25 2021 (7s), March 4 2021 (3RM), Oct 14 2020 (5×5), Jan 21 2020 (3×3), Aug 27 2019 (5×5), June 26 2019 (5/3/1)

Intended Stimulus
Today we train with a 5 round volume set of 5 reps. In all, “just” 25 total reps over the course of 5 working sets (that is: not including the work done in warm-up sets).
Once you have worked up and are ready… you have 5 sets at 5 reps each. Use a heavy enough weight so that by the 3rd or 4th rep of each set you have to use everything you’ve got to stand up, and then FINISH THE SET! A rest of about 4-5 minutes is absolutely necessary to get ready for the next set. As you approach the bar to start each set- you need to have the mindset that you CAN do this! Give it everything you’ve got. An experienced athlete will be able to manage a weight of about 85% of 1 rep max. You can and should bump up the weight a few a percentage point or two if your first set does not elicit a sufficient amount of grief, fear, or guilty (if you don’t have enough weight on the bar and you know it! ?

Monday 210614 Quadruplet for time!

Welcome back for another week of training here at The Hut! We kick off the week with a crowd pleasing quadruplet of decreasing reps that will be for time. For all the movements except the double unders the same scaling recommendations apply: in the round of 20 reps you should have 2-3 rests max for the pull-ups, DB push press, and DB front rack lunges. And yes, the DBs need to be held in the hands on the front rack with one head of the DB touching the shoulder, not set up with the handle on the shoulders. For those athletes with emerging double unders, consider scaling the volume to something you can finish in 4/3/2 minutes per round respectively for the 200/150/100 reps. Keep the resting short throughout this workout as you break up your sets into more manageable chunks. Many will focus on the pull-ups and push presses when thinking through scaling, but don’t underestimate the DB front rack lunges as they will surely be tough!

Laura and Deborah concentrate on getting a solid lockout during a set of ring dips

 

For time complete:
20 Pull-ups
20 DB Push Press (50/35#)
20 DB Front Rack Lunges (50/35#)
200 Double Unders
15 Pull-ups
15 DB Push Press
15 DB Front Rack Lunges
150 Double Unders
10 Pull-ups
10 DB Push Press
10 DB Front Rack Lunges
100 Double Unders
post finish time and any scaling

Saturday 210612

Saturday classes are at 8:00 and 9:00am. Please sign up in advance on MindBody to reserve your spot!

Friday 210611 Four 3 Minute Rounds for Max Up-Downs

Another mystery squatter… Who is it?!

Four 3 minute AMRAPs for max up downs:
300/225m row
15 Wallball shots (20/14#)
Max rep up downs
-rest 2 minutes between AMRAPs-
post total # of up-downs completed and any scaling

Intended Stimulus
Each one of these short 3 minute AMRAPs is intended to be a sprint! You’ll row with an aggressive pace from the start, get your wallball shots done in 1-2 quick sets, then have the remaining time to get as many up-downs as you can. Scale the row distance a bit if you don’t finish your pre WOD time trial in under 1:20. Remember, an up-down is a burpee without the push-up. You’ll drop down to a solid plank, then spring back up, jumping and clapping overhead. Just like a burpee, you also need to get full hip extension as you jump and clap. The coaches will be watching! 🙂

Thursday 210610 Deadlift 7×3 for Volume

Over the past few weeks there have been a few opportunities to set new weightlifting PRs (a 1RM Front Squat, 3RM Push Press). There have also been even more weightlifting days dedicated to training where we build to a submaximal load and hold for a given number of reps and sets. Some strictly dedicated to one movement and others with a barbell lift mixed in with some other strength work going every other minute or every three minutes. This workout is dedicated solely to training the deadlift with volume sets of 3. Ideally, you’ll get 7 sets or 3 reps at the same load, but some athletes may need to tinker up or down after a couple sets to get the right load. Rest 2-3 minutes between sets. These 7 sets should take about 20 minutes to complete. A good goal for many to shoot for is around 80% 1RM.

 

Deadlift for volume
3-3-3-3-3-3-3
post number of sets at heaviest load

Wednesday 210609 Burpee Broad Jumps, HSPU, Strict Pull-ups

Each round, all three movements will increase by 2 reps. The burpee broad jumps will start quick, but will soon get very taxing as you move to the larger rounds. On these, simply do a burpee and as you spring to your feet, instead of jumping and clapping overhead, perform a broad jump forward. Take your time on these jump to ensure you get full hip extension and a near maximal jump effort on each rep. The handstand push-ups should go unbroken until at least the round of 6, so if this isn’t possible, use a plate under your head OR do hspu with feet on a rack barbell. However you scale, remember that your hands and head should form a tripod, not a straight line! The pull-ups must be strict. Kipping is NOT a scaling option today. Use bands if needed (you should be able to get 5-7 in a row) and be strategic about how you break these up in the “middle” rounds so you’re not doing to singles during the rounds of 10 or 12. 2-4-6-8-10-12-etc, that’s the pattern for your rounds. Transition with purpose and have fun!

This mystery squatter went unbroken in ALL the sets yesterday!

15 minute AMRAP:
2 Burpee Broad Jumps*
2 Handstand Push-ups*
2 Strict Pull-ups*

*increase by 2 reps every round
post total reps completed

Tuesday 210608 Run Fast And Front Squat

 

For time complete:
800m run
12 Front Squats (50/35kg)
600m run
16 Front squats
400m run
20 Front Squats
post finish time and scaling

Intended Stimulus
Run fast today on each of your 3 runs. The distance decreases, so try to pick UP the pace each time you head out on a new (and shorter) run. Choose a load on the front squats that is heavy enough to prevent unbroken, but light enough that you only need 1 rest for the set of 12. Then, try to hang on during the larger sets of front squats with 1-2 rests. Did I mention that you need to push the running pace? 🙂

Monday 210607 “Gwen”

Welcome back to another week of training here at The Hut! As the newly freshened up front door states, we have Yoga with María Monday at 5:30PM on Zoom. An hour of so of restorative yoga is the perfect compliment to a workout like “Gwen”.

BEFORE yoga, come to a group class, get lots of clean and jerk technique work, then pick a heavy load and hold it for big sets of 15 reps, 12 reps, and 9 reps, resting as needed between sets. This is as much a mental test as is it physical.  Take a look at this video with an athlete doing the workout “Gwen” as she adds commentary about the workout while we watch her work through the 15, 12, 9 rounds. The challenge with this workout… is, well, the workout! But there is an added challenge to this benchmark of finding just the “right load.” Too light and it goes too fast. Today is considered a heavy day for the week. Too put this another way: this workout is also the heavy lifting day for the week. It is NOT for time- meaning, the heavier you go, the better (as long as all the reps go unbroken!) Too heavy and you don’t accomplish the goal of moving the weight through 15 then 12 and then 9 reps unbroken. Heavy and unbroken. Try and think in advance what load you will likely lift. Then warm up, test it out a bit and make the decision.

Yoga on ZOOM with Maria Monday at 5:30pm!

Workout of the Day:
“Gwen” –  compare toNov 13th 2019 and Nov 16th, 2016
15*12*9 reps of clean and jerk, as heavy as possible
Post load and number of breaks (the goal is none) each set to chalkboard/journals
the * equals rest as needed!

Touch and go at floor only.  Even a re-grip off the floor is considered a “break.”  Active breaks in the front rack, hip crease or even overhead are all allowed and necessary.  No dropping from overhead- except in emergency or on the VERY FINAL rep of each set. Use same load for each set… and more than on 161116.
*Rest as needed between sets, rest long enough to get the next set unbroken.

Friday 210604 AMRAP 10: DUs and Thrusters

This is intended to be a near sprint the entire 10 minutes. The thrusters are heavy, typically we’d see an Rx load of 45/30kg, but today we bump that up to 60/45kg and do it for only 6 reps at a time! Should you go Rx? Well, if you can get 6 reps done in 2 sets, go Rx! If not, scale the load to something just light enough to get 6 unbroken a few times and then the rest 3+3. The 30 double unders are meant to go unbroken so if you have some DUs, but are inconsistent, consider going for fewer reps so you keep getting back to that barbell without losing steam. Coaches will lead some dedicated skill work on squat cleaning rep #1 of each set to bump up the efficiency (and thus the intensity) 🙂

 

10 minute AMRAP:
30 Double Unders
6 Thrusters (60/45kg)
post completed rounds and reps plus any scaling

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