WEEK 3 of our Nutrition Challenge: This week is all about LUNCH! Keep those lunches focused on fueling you for life inside and outside the gym with whole unprocessed/minimally processed foods. Log it in your app to get credit.
It’s mid-July, and we’re still pushing hard. For Monday, there’s a 3-set couplet that tests breathing and consistency. On Tuesday, we increase distance and reps to challenge our pacing. By midweek, it’s our barbell conditioning workout, and this one might be the toughest yet, so be sure to make the necessary adjustments beforehand to maintain the stimulus. Thursday features a relaxing AMRAP triplet where athletes should keep moving continuously. Friday involves a high-skill challenge as we work through a descending rep scheme with barbell cycling and bar muscle-ups. Saturday’s partner workout is an enjoyable twist on a classic hero metcon, “Larry.”
EVENTS:
Fri July 18th - Evening at the Pool
Sat July 26th - Evening in the Park
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Whiteboard of the Day
This interval piece is focused on barbell cycling under fatigue with moderate-intensity rowing or skiing to elevate the heart rate. The goal is to develop barbell consistency, breathing control, and repeatability across all 10 sets while moving under short rest windows.Treat the first few sets as rhythm builders. Breathe through the machine and settle into a pace you can sustain for all 10 rounds. On the barbell, stay technically sharp, especially as fatigue sets in around sets 6-8. This should feel like a controlled grind, with rising fatigue but no complete redlining. Expect a strong aerobic and muscular endurance stimulus by the end.
Row: Pacing should be aggressive (80%+) and consistent. The goal should be to keep each row under 40-seconds. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that the athlete can return in with the rower handle on each pull with a minimal lift of the heels and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes are driving with the feet/heels at the beginning of each pull and completely finishing the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout. Athletes should try to recover by slowing down the final 2-3 calories.
Clean and Jerks: These are completed unbroken; don’t let athletes lift weights that will cause them to break. Athletes should focus on loading the hips and strong leg drive to emphasize efficiency and avoid excessive strain on the low back. The upper back/lats should be locked in with knuckles down during the pulling phases to ensure the bar maintains a close proximity to the body. The weight selected should allow athletes to jerk the bar overhead directly out of the receiving position of the power clean.
METCON:
Redbeard’s Ghost
Freedom (RX'd)
Every 1:15 (10 sets)
10/8 Calorie Row (Or Ski)
3 Power Clean & Jerks (50-60%)
Independence
Every 1:15 (10 sets)
8/7 Calorie Row (Or Ski)
3 Power Clean & Jerks (50-60%)
Liberty
Every 1:15 (10 sets)
6/5 Calorie Row (Or Ski)
5 Dumbbell Power Clean & Jerks (light)
ACCESSORY:
3 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
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