Don’t worry, there’s not actually that many burpees this week! Welcome to week 5 of our current mesocycle. In case you forgot, we’re focusing on our 1 rep max Clean, 1k row time & “Grace” time. Get prepared for plenty of ground to overhead this week & be sure to know your percentages 🙂
Monday – It’s back squat day! You’ve got a decreasing rep scheme as your weight increases. We’re starting at 50% and will work through 60%, 70% & 80%. Take your time with these squats & focus on form. We’ll finish off with a fun “sprint” that includes the rower and a few burpees & air squats!
Tuesday – Once warmed up, we’ll spend about 20 minutes working on handstand/hspu work. Your metcon will be 6 sets of a power clean & jerk (at 55% of 1RM Clean) & 100m run. You get 3 minutes to rest in between, so use it wisely.
Wednesday – Get ready to get cleaning! Performance will work up to a heavy clean triple with a Fitness option of 5×3 power cleans. Everyone will finish off with some clean pulls at 80, 90, 100, 110, 120% of your 1RM clean. Today’s WOD is all bodyweight & not for time! Woohoo!
Thursday – We start off with some strict pull-up work, 5 sets of 6-8 reps. Add weight if you can! A little longer metcon today with some built in rest between each round. Warm-up those hamstrings & calves for GOH (at 50% 1RM clean), box jumps, KBS & DUs.
Friday – You’ll need to know what 60-70% of your 1RM press is for our 3-3-3 press series today. 9 reps for 5 sets definitely adds up so no need to go too heavy! We finish off with an 18 min alternating EMOM that will still get that heart rate up!
Saturday – No body likes Eva!! Good thing you can split the work with a partner. Lace up those running shoes & chalk up those hands 😉
We hope you’re starting to feel some progress with our mesocycle components. Stay the course, follow the percentages & your hard work will definitely pay off! As always…we’ll see you at the box!
