Burien Strength & Conditioning

Week #2 of "Grunt Work". Building off last week's lifting, focused on strength development today. Following our back squats (2% increase to all sets), we'll repeat out snatch work from last Monday. Week 3 and 4 will have another set. This allows us to build upon the loads of the previous week, knowing how the specific complex/movement feels. A. STRENGTH: Every 2 Minutes for 6 Sets: Back Squat 6 x 67% 3 x 72% 6 x 67% 3 x 77% 6 x 67% 3 x 82% As we start our cycle, one

METCON: In Teams of 3, 30:00 Time Cap: 100 Pull-Ups 100 Overhead Squats (75/55) 80 Box Jump Overs (24/20) 80 Thrusters (95/65) 60 Toes to Bar 60 Front Squats (115/80) 40 Burpee Box Jump Overs (24"/20") 40 Clusters (135/95) A chipper involving 5 couplets, always transitioning from gymnastic to barbell. And each time, we'll add a little bit of weight to the barbell. Stimulus wise, we are looking for: Overhead Squats- All teammates could cycle for 30+ repetitions unbroke

1. Deadlift. Building to a moderately heavy single at the end of three waves of ascending weights. Following, a single set of 10 reps. 2. Body Armor. Building strength and resilience through accessory movements. 3. Conditioning. All legs and lungs today today. A. STRENGTH: Every 2:00 for 7 Sets: Deadlift 3 x @ 70% 1 x @ 77% 3 x @ 70% 1 x @ 82% 3 x @ 70% 1 x @ 87% 10 x @ 65% B. METCON: In Teams of 2, for time: 10 Rounds (5/person) 400m Run *If unable to run, complet

METCON: Not for Time, and at a Controlled Intensity: 100 Calorie Row 60 Calorie Bike Every 4:00 until bike/row is complete: 5 Toes to Bar 10 Kettlebell Swings 20 Banded Good Mornings *video below 30 Banded Pull-Aparts *athlete’s choice on KB weight BANDED GOOD MORNING

Starting our day with overhead work and following with a longer metcon involving a heavier push jerk. A. STRENGTH: Every 2 Minutes for 4 Sets: Push Press Set 1 - 70% Set 2 - 72% Set 3 - 74% Set 4 - 76% Percentages based on your estimated 1RM Push Press. Over the course of the coming weeks, we will be building steadily over this movement, which we can in turn transition to our jerks. B. METCON: “Rear End” 18 Minute AMRAP: 60 Double Unders (120 singles) 45 Air Squats

Today will involve a gymnastic skill-based training, and will follow with an emphasis on conditioning. A. GYMNASTICS: 3 Minutes for 1 Attempt Max Strict Handstand Push-Ups Rest 1 Minute, Then… 3 Minutes for 1 Attempt Max Strict Pull-Ups Scaled Option for Strict HSPU: If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion. Today, let’s try dumbbell strict presses - With a range of motion