2020-01-11

Fundamentals Month – Week 2.

Welcome to Week 2 of Fundamentals Month.  This week we will continue to build upon the progress we made last week and will continue to focus primarily on movement quality. Challenge yourself to approach each piece deliberately and intentionally.

Be open to coaching and leave your ego at the door. Look at each Movement Focus and ask the coaches questions about how to improve in that focus area. We’re here to help!

Keep doing what you’re doing. I was extremely happy with the way each member progressed last week. Let’s keep the ball rolling!  The Coaches will continue to push you to improve during the strength pieces and will hold you accountable to perfect reps in the conditioning pieces.

We’re closer to virtuosity than we were last week!

-Chris Stang

Monday

Heavy WB

     7 EMOM x 12

     **Movement Focus

                Perfect WB Reps

Every 4 mins x 5

     20/15 cal row

     12 Alt (DB Snatch + Push press)

     **Movement Focus

                Rowing technique

                Pushing the pace on Intervals

Tuesday

5×3 Deadlift

    Touch and go. Stand up fast, 5 second negative

     50, 55, 55, 60, 65%

10min DU Technique work

10 min Amrap

   12 KBS

   3, 6, 9, etc Box Jump Overs

   **Movement Focus

                Hinging KBS, not Squatting KBS

                Box Jump Over Technique

Wednesday

Strict Press 5×3

     5 second pause at the top of each rep

                Add weight from last week.

   **Movement Focus

                Tight Abs, tight Glutes during press

4 rounds

    10 T2B

    20 cal bike

   **Movement Focus

Thursday

Kipping.

                Emom 3, a. 8-10x hollow and arch swings

                   Rest 1 min

                Emom 3, b. 6-8x straight arm kip pulls

                   Rest 1 min

                Emom 3, b. 6-8x kipping pullups

                   Rest 1 min

                Emom 3, c. 5-7x butterfly pullups

                   Rest 1 min

                Emom 3, d. 1-3x BMU

Everyone does each movement for 3 minutes.

EXAMPLE. Ryan does a. for 3 minutes.

If coach says he can move on he’ll move to b. for the next 3 minutes.

Again, if coach says he is cleared to move on he’ll go to c.

If coach says he cannot move on, he does part b. for 3 more minutes and can then move on at the coaches discretion.

For Time:

50 bar facing burpees

12 sq cl thruster

35 bar facing burpees

8 sq cl thruster

20 bar facing burpees

4 sq cl thruster

     **Movement Focus

                Burpee technique

                Full depth cleans             

Friday

4×12 Power Snatch

     Light, focusing on barbell cycling.

       **Movement focus

                Power Snatch movement economy

For Time

1 rd DT

30 cals

10 rounds Cindy

30 cals

1 rd DT

       **Movement focus

                Hang Clean cycling (elbows in front of bar)

                Pushup Technique

                Air Squat below parallel