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Monday 2/3

New month new cycle! Here a re the deets on the next wave of training Grunt Work

FEB 3 - MAR 28, 2020

8 WEEKS

IT’S ONE THING TO HAVE THE RAW STRENGTH.

IT IS ANOTHER, TO BE ABLE TO USE IT.

When we’re aiming towards the bigger goal of “getting stronger”, we're chasing two things: Absolute Strength, which is measured by our ability to move a heavy load once. Raw Stamina, which is gritty ability to cycle for reps when others put the bar down. In other words, a strong front squat doesn’t necessarily transfer to 50 thrusters for time. There’s training to be done between… and that is what we’re after in our next eight weeks. Grunt Work.



Back Squat

On the 0: 9 Reps @ 70% On the 2: 7 Reps @ 77% On the 4: 5 Reps @ 84% On the 6: 3 Reps @ 89% On the 8: 1 Rep @ 96% On the 9: 1 Rep @ 99% On the 10: 1 Rep @ 102% On the 11: 1 Rep @ 105% On the 12: 1 Rep @ 108%

Percentages of your 5RM Back Squat If you haven't established one, do so today

Conditioning Every 3:00 x 5 Rounds: 7 Power Snatches (115/85) 15/12 Calorie Row / Assault Bike 7 Overhead Squats (115/85)




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