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Weekly Movement Forecast
M- Deficit Deadlift Cycle + MB Squat Cleans/Pull-ups/DU's
T- Push-ups + Bent over rows / Burpees + DB Step-Overs
W- Team of 2 Conditioning (Sandbags+Ski-erg+T2b)
TH- Individual Bike+Row Intervals / MB Slams + Sit-ups
F- Squat Cleans + S2OH / Muscle-ups + Thrusters
We hope everyone had a happy and healthy Thanksgiving, enjoying time with friends and family. Let’s get after it this week, can’t let the holiday season set a bad tone for working out. Put in the work when you can while still enjoying this time of year.
DEFICIT DEADLIFTS/GLUTE BRIDGES/BIKE
Week 2 of our deadlift cycle, with the only change coming in the deadlift reps being dropped by 1. We should see a slight build off of two weeks ago, or a goal of hitting the same weight. Reminder to try and really pinch and squeeze the scaps/shoulders/lats down to keep from forward rounding, and to never let your back angle dip below the hip crease. Back and head should be at an increasing angle from the hips at all times.
WEIGHTED PUSH-UPS/BENT OVER ROWS
Moving into another week of this strength combination. This week will provide a different stimulus, and ultimately be more challenging while including less rest. Remember this cycle is focusing on full ROM! Choose scales that appropriately get you to hit the desired stimulus each rep.
We have another tough partner WOD coming at you this week, find your buddy you love to sweat with and bring the thunder
TnG SQUAT CLEAN + TnG STOH
Back at it with some deadly cycling! Week 2 here will see a decrease in reps, and hopefully an equal or increase in weight competed. Reminder for these that it’s not about how fast you can get through the complex. Stay controlled, focus on each rep individually, and focus on breathing properly so each movement doesn’t lack in power produced.