Rogue Liftoff at Pyro is 4 days away. Are you ready for some PRs???
We just received the last apparel order. Sweat pants, toques, green tees, zip hoodies, pull overs. Make sure to pick your things up
Conditioning
15min EMOM alt min (3min cycles for 5 cycles)
1min 50ft sled push 280/190 (Sled + 4 45 plates for men, sled + 2 45 plates)
1min 15 GHD situps
1min 5 deadlifts @65% or 1RM
Note: Alternate between each movement. Do not perform all 3 movements in 1min
Rest 5min
For time:
21-15-9-6-3
Box jumps 24/20
Hand release push ups
Weightlifting
Power snatch (all sets at 65% of 1RM)
1-1-1-1-1
Snatch (all sets at 80% of 1RM)
1-1-1-1-1
Snatch pulls @110% of 1RM
1-1-1-1-1
Snatch push press (all sets at 80% or 1RM)
1-1-1-1-1
Coach note: We are days away from the Rogue liftoff, this is what we train for. Everything lead to this. This our time to show up and destroy some PRs. Today and Thursday will be more like a deload week, time to reset, work on good form and ease on the body. You could even go under the percentages prescribed depending how you feel. Next Oly lifts cycle starts right after the Liftoff leading right to the open. This is going to be epic
The Rogue Liftoff is next weekend. Lifting on Saturday, the workout on Sunday.
The western classic is now open for registration, Rx, scaled and masters 35+ div. Let’s field a few teams. Do not wish to compete? Come and cheer us. Same sex partner comp, Sat February 10th and Sunday Feb 11th
Pyro is hosting the Festivus games individual Saturday April 21st. Let’s do this!!!
Strength
Squat cycle W2D1
4 sets
7 front squats
Then, immediately after
13 back squats
Note: aim for 4-5min rest between sets. 20min top
METCON
4 rounds for time:
25ft handstand walk
25 kettlebell swings 53/35
Note: If needed, scale the handstand walk to inverted 25 hand release or around the box. If you can’t kick to handstand on the wall and hold yourself, you can technically do handstand walk, it’s just a matter of practice and getting uncomfortable. Let’s have fun with this one
Target time: 3min per round, approx 12-15min total
