???? Ladies and Gentleman, the week you’ve been waiting for….re-test week! You’ll have the opportunity to find a new 1RM on your Snatch and Clean & Jerk as well as re-test the benchmark workouts Isabel or Randy, and Grace. We also have Helen to spice it up mid week!
???? Check your intensity. If you train consistently, great! You can likely go hard some days and understand as well as feel that you need a few lower intensity days in there too. If you are less consistent training (at or under 3 days per week) then be sure to not leave yourself sore for days. I see many go super hard one day only to be gone for 2-3 days at a time due to soreness. That’s not training and it’s not helping! Moderate intensity 4-5 days per week is better than higher than you need intensity 1-2 days per week. As always, consistency is key to success!
???? More C4 drinks are arriving this week with a larger option as well. Be sure to write if you grabbed a small or big one on the tab sheet!
Programming
-Monday-
Strength: 1RM Snatch
Benchmark Workout: Isabel or Randy
-Tuesday-
Strength: Front Squats and Jump Rope Practice
Workout: Going longer with an Every 5:00 workout x5 with Double Unders, Situps, and Front Squats
-Wednesday-
Benchmark Workout: “Helen” includes 400m Runs, KB Swings, and Pull Ups
Partner Cash-Out: Synchro Push Ups and Farmer Carries
-Thursday-
Skill: Handstand Holds or Handstand Walking
Workout: Longer EMOM with Bike/Row/Run, Parallette Pass Throughs, Box Step Overs, and a Handstand Variation
-Friday-
Strength: 1RM Clean & Jerk
Benchmark Workout: Grace
-Saturday-
Workout: Rowing, Back Rack Lunges, and Burpees over the Bar (Solo or Partner options)
Strength: Bench Press