WOD Blog
 | Mon, Jun 21 2021 |  |
| NEW 8 WEEK CYCLE GRUNT WORK | Mon Jun 21 2021 Grit Squats | Front Burner | Mon Jun 21 2021 Body Armor |
NEW 8 WEEK CYCLE GRUNT WORK
(No Results Tracked)
New 8 week cycle starts today!
Grunt Work
June 21 - Aug 14, 2021
We've been building strength in our Silverback cycle, now we will be building capacity and stamina for cycling reps with the gritty ability to keep going
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Mon Jun 21 2021 Grit Squats
(Weight)
Grit Squats
3 Supersets
Set 1:
10 Back Squats @ 60%
5 Front Squats @ 60%
Set 2:
8 Back Squats @ 65%
5 Front Squats @ 62%
Set 3:
6 Back Squats @ 70%
5 Front Squats @ 64%
All percentages based on 5RM Back Squat (both front and back squat barbells).
- We'll be building on these squats in the coming weeks.
- Super set means that we'll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we'll rest for 1:00 before completing the next super set.
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Front Burner
(Time)
'Front Burner'
For Time:
20 Front Squats
20 Lateral Barbell Burpees
20 Push Presses
20 Lateral Barbell Burpees
20 Thrusters
Barbell RX 135/95 115/85 95/65
Stimulus
- You do not have to stand all the way up on the lateral barbell burpees.
- Take the barbell from the floor, not out of a rack.
Strategy
THE BIG TAKEAWAYS
1. The two most important barbell movements are the push press and thrusters. Break these up before your press out starts to struggle, as it'll make it much easier to come back for another strong set. Consider the following options: 20, 12-8, 8-7-5, 5-5-5-5.
2. Work at a consistent pace on the lateral barbell burpees that will allow you to thrive on the barbell. We don't want to move slowly, just steadily.
3. Make it a goal to get your hands right on the barbell for your first set after your last burpee for your first set. Even if this is 5 reps, it's a great mental win.
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