🔷 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