“Make your life a masterpiece; imagine no limitations on what you can be, have or do.” -Brian Tracy
It’s Sunday, the sun is out and it’s getting hot which means it’s about time to find a body of water and jump in it! Last week we had some workouts that left us sore for days but helped us build character (Tabata This, any one?), and some of you may also still be feeling the GHD workout from awhile back. Always remember to listen to your body and take at least one rest day during the week, you’ll come back stronger because of it I promise.
Speaking of recovery, the upcoming strength sessions will be super light and shouldn’t be any heavier than 60% of your 1RM. The goal is to give the muscles and nervous system a break so that next week we will be refreshed and good to go for new max attempts. Another goal is to work on speed and because the weight will be so light it will be easier and safer to move the weight quickly on the way up. Check out Sonja’s blog about intensity to find out why speed is important when it comes to generating power.
As always, we love hearing your feedback so if you have any questions, comments or have a workout that you think would be badass to see programmed let me know! Have an awesome week and get outside!
Lets. start the week off right on Monday with the good old burpee and some clean and jerks. This workout is a simple couplet with an ascending rep scheme which means you will be adding reps each round. Our lift before that will be the shoulder press.
The theme for Tuesday will be deadlifts. We’ll start by knocking out some reps in our deload session then do some more at a potentially heavier weight in the metcon. This workout will be EMOM style with a little different scoring style. You will be doing double unders, ab-mat sit ups and deadlifts but the deadlifts will be the only thing you score. Also, you choose the weight each round.
On Wednesday we get to work on skills! The workout will be a couplet created by the awesome Pat Sherwood, whose famous quote is on our wall, called “Linchpin Test #9.” Plan on walking on your hands as well as squat cleaning some heavy weight.
Thursday will be a chipper style workout with a rowing “buy in”. Grab your dumbbell and box and get ready to knock out some snatches and burpee box jumps! Bench press will be our lift
Ending our week on Friday will be an AMRAP with three movements including double unders, a bike ride and overhead squats. The lift will be the back squat but remember to go light, this is a deload week!