We are getting into Week 3 of the Hercules Cycle and continuing to build into the focus and key points of the cycle. We will be tackling our Squatting progression this week that also works into enhancing positions in the Clean and developing better core control and stability around the hips. Then on Wednesday we will transition into an Overhead Complex that will enhance strength, power, and speed with positional work for the Push Jerk and Split Jerk. Friday finishes off the week with our Clean Complex with more of a focus on the pull off the floor and pressing through the ground. This week is meant to be more of a target and overload of the Clean and Jerk rather than the Snatch and next week we will target the Snatch as our primary Oly Focus.
For our conditioning work this week we are hitting a burner of an EMOM on Monday with the goal of completing as many of the minutes as possible, but the choice to take off as many minutes as needed to keep the work quality. We will then hit a full out V02 Max Style workout on Tuesday with Full Throttle. This workout is targeting the time domain of 4:00 on/2:00 off for 6 sets which will create a big challenge for our athletes. Our Wednesday workout targets our strict gymnastics strength and hits the Ring Push-Up, which is one of the most effective exercises for developing proper mechanics through the horizontal press. Thursday, should be thought of as a key target workout for us for the week with a big chipper. The goal here is pacing and strategy. Learning how small bites and small rests throughout can really enhance and create a better overall result rather than going out hot and trying to hang on. Friday’s workout is meant to target more of a short and powerful workout with the Dumbbell Cleans, Lunges, and Renegade Rows. This will ideally be about a 1:1 work to rest ratio to keep overall volume lower as a nice sandwich between two longer style workouts on Thursday and Saturday. Of course we assume that not everyone is hitting each and every workout here, so it should flow well depending on how people manage their weeks.
Saturday is a big day. This is the workout for Lazar and we will be honoring him by performing a WOD of special significance.
All in all, this will be a fun and focused week with the goal of building into some long efforts towards the end of the week and rounding out our body with focused strength and stability work.
**This Weeks Special Challenge**
For Calories:
Tabata Mash-Up
8 Rounds
20 seconds Max Calorie Echo Bike
10 seconds
20 seconds Max Calorie Ski Erg
10 seconds
Score = Total Calories Achieved (Sum Echo + Sum Ski)
