We are now getting into Week 5 of the Hercules Cycle. We are challenging muscular stamina this week with our Weekly Challenge of “Death By Push-Ups and Air Squats”. This is a specific bodyweight challenge that will be absolutely fun to test and even more fun to watch. Put those scores on the board and build the energy in the gym! Coming down the pike this week is a solid flow of workouts with a hot start on Monday, where we will be getting into some specific oly work and then barbell conditioning, before moving into our squat progression Tuesday with a midline blaster of a combo, before tackling a longer workout Wednesday focused on aerobic capacity. Moving into Thursday, we slow things down with a more upper body focused strength and stability style strength portion and EMOM, then Friday we will get into some specific work for the Chest to Bar as a main skill piece and focus for the day before hitting a fun triplet with a new movement added in with the high stick jump over. Our Saturday workout moves into a more steady state midline focused workout for time in teams of 3, performed as a waterfall which will add a little fun and competition to the mix. Sunday rounds out the week with a Gymnastics centric day, bringing in some work on a Seated Strict Ring Muscle-Up or strength progression thereof.
Weightlifting / Strength:
- Monday: Power Clean + Push Jerk Complex
- Tuesday: Back Squat Progression
- Thursday: Strict Press + Push Press
Gymnastics Skill Development:
- Tuesday: Toe to Bar Interference
- Friday: Chest to Bar Skill Progression
- Sunday: Seated Strict Ring Muscle-Up
Specific Metcon Focus Points:
- Monday: Barbell Conditioning Ladder (Grettel Progression)
- Tuesday: Midline Focused AMRAP
- Wednesday: Aerobic Capacity Focused / Endurance Workout
- Friday: High Power Output / Sprinty
- Saturday: 3 Person Team Waterfall / Outpace your Buddies
