Team, Friends, Old Cityzens,
It is cold and everyone I know is sick. Don’t let it get to you: show up to the gym and kick some ass. Showing up is the hardest part. Or, show up and don’t try so hard. Both are really good options. The week ahead:
Monday – A new “concept” for strength period – really really short erg sprints. I’m calling them Erg Power Strokes… 10 pulls at the absolute fastest pace you can.
WOD is Sprint/Rest. Shoulder to Overhead, Pull-Ups, Double Unders, rest
I really enjoy the erg power pulls for a few reasons… first, it’s a low technique power drill… akin to a power clean with less thinking. I also use it on days where I’m cold and everyone I know is sick… it’s like a shot of espresso before your workout.
Tuesday – Hang SQUAT clean practice. Then an EMOM with hang squat cleans, burpees, v-ups. My favorite kind of workout.
Wednesday – Hannukah WOD. 8 rounds, 8 movements. It’s a grind, should take about 20-30 minutes
Thursday – Bench Press, Barbell Curl, and a short sprint WOD of 400m run and DB Snatch. Total running 1200m.
Friday – Double Strength: Split Squat (continuation of Pistols), Weighted RING Chin-Up (scale will be bar chin-up and negatives,) Barbell RDL (glutes!), KB Z press (third week in a row, handstand push-up progression)
Saturday – Core Burner and Partner WOD!!