Tuesday 2 January
Strength
Take 20 minutes to build up to today’s 1 Rep Max:
Overhead Squat
MetCon
“Get That Corn Outta My Face!”
3 Rounds for time of:
500m Row
21 American Kettlebell Swings 53/35
12 Pull Ups
Welcome to the New Year and a New Cycle, everyone! If you have not checked out the video blog yet, please give it a watch in the Facebook Outlier Collective Page. As we talked about in the video, we will be focusing a lot on Overhead Squats while we prep for the upcoming Open Season. Treat today as an assessment day for your Overhead Squat. You may not hit you all-time personal record on Overhead Squat, but this will be a good indicator as far as percentages to use moving forward.
The MetCon today is simply Helen with rowing as a substitute for running. For those of you that aren’t really fast runners, you should be able to see a major improvement in this Helen-like WOD. Keep in mind that by rowing, you will be using even more back, biceps and forearms so it may feel a little harder to hang on to the kettlebell or bar. Time to test that grip strength!
Wednesday 3 January
Strength
EMOM for 6 min:
3 Power Snatch
Build over the six sets
MetCon
“Mighty Eagle Powers”
5 Rounds for time of:
5 Power Snatch 135/95
10 Back Squats 135/95
-immediately followed by-
1k Row
Today we start with Power Snatches. We will be doing 3 reps every minute and build over the span of 6 minutes. Try to cycle all 3 reps (touch-and-go) at the lighter weights then switch to singles when necessary.
The WOD is a pretty simple couplet followed by a 1k Row Cash-Out. With the back squats being at the same weight as your power snatch, you’re obviously going to want to drop right into the back-rack position and start squatting following your fifth power snatch. You need to move quickly and methodically to do well on the 5 rounds. Try not to get your heart rate spiked too quickly; between a high heart rate and leg fatigue in the fourth and fifth rounds, you will be forced to slow down considerably. Once you get to the row get it going as fast as possible. If you need to start off a little slower to catch your breath, that’s fine, just keep that erg going. Regardless on how you start, fast or slow, go all out on the last 500m.
Thursday 4 January
Strength
3 Sets of:
15 GHD Sit Ups
50m* Single Arm Kettlebell Front-Racked Carry 70/53
*50m is to the end of the stairs and back
MetCon
“Ramses, He’s The Best”
Complete the following for time:
50/35 cal Bike
50 Dumbbell Snatches 50/35
5 Rope Climbs
50/35 cal Bike
We start with accessory work. The GHD Sit Ups are to improve our skill as well as strengthen our core. Make sure you keep your glutes squeezed through the entire ROM (range of motion). The Single Arm Kettlebell Front-Racked Carry will improve your front rack position by allowing muscle groups like your lats and shoulders to gain isometric strength and stability. Think about how a plank strengthens your core but you’re staying still, similar idea here.
Our MetCon is a nice little chipper to spice things up. The 50/35 cals on the Bike will create a little bit of leg fatigue before starting those dumbbell snatches, significantly slowing down your pace. Go in with a gameplan and stick to it as far as how you will partition your reps for the snatches. I always advise maneuvering your body and equipment so that you can see a clock to time your rests. This will keep you a lot more accountable and speed up your time tremendously. When you get to the rope climbs it’s all about finding that line between being mentally ready to go and mentally wanting to go. Fight to push yourself to get onto that rope right before you feel like you mentally want to go, this will teach you to shorten rest times on harder movements by improving your mental toughness. Once you get back to the Bike…just go. 50 cals is a lot to sprint so go hard and leave it all on the workout floor with this one.
Friday 5 January
Strength
4 Sets of:
Push Press x 5
Build over the four sets
MetCon
“Nachoooo”
4 Rounds for time of:
25m Suicide Sprint
12 Front-Racked Lunges 115/75
12 Push Press 115/75
12 Toes-to-Bars
We end the week with a little more overhead work. It is not an EMOM today so you can rest as long as you need between these sets of 5 push press. I generally advise to rest 60-90 seconds after lighter sets and 90-120 seconds after heavier sets. You can warm up to a moderate weight before starting your first set, just so you don’t feel forced to make huge jumps in weight.
The WOD today is meant to be quick and a little gritty. By gritty I don’t mean bad technique, I mean it will sting a little bit. Your shoulders will be utilized throughout this entire workout so be prepared for about a jalapeno-level spiciness there. You have a good amount of Push Presses after doing Front-racked Lunges so your triceps will feel pretty warm too.
