Friday November 16th

“SHOW ME A PERSON THAT NEVER DONE A MISTAKE AND ILL SHOW YOU A PERSON WHO NEVER DONE ANYTHING”

“MAGISTERIUM”

3 rounds not for time:
Run 400m
5 pull ups
10 push ups
15 squats

*Weight vest on

Strength

Shoulder to overhead
7-7-7-7-7-7-7

Note: Aim for the heaviest total pounds for the sets combined. You can go fixed or build up. You can also go back down. Lift either from the floor or from the rack/jerk boxes. You can also do any style of shoulder to overhead. Shoulder press, push press, push jerk, split jerk or squat jerk.

“QUICKY”

For time:
21-15-9

Dumbbells deadlifts 50/35
Dumbbells squats 50/35

*Two dumbbells
Note: Can you go unbroken? No drops, touch and go for the deadlifts.

Accessory work
Maintenance/Mobility
Pigeon 2min per side
Seated straddle 2min

Mindset
5min meditation

“MAGISTERIUM”
5 rounds not for time:
30 double unders
15 squats
15 push ups
15sec handstand hold

Note: The Magisterium program is meant to be done at home. We started this program while still in quarantine with no date as to when the gym would reopen. It is a good program that everyone can do at home with minimal equipment. The goal of this program is to develop skills and work capacity in certain areas. Mastery of double unders and handstand while building stamina and capacity for running, pull ups, push ups and squat volume. All this will lead us to one of the most well known workout, “MURPH” later in July. “MURPH” is 1mile run, 100 pull ups, 200 push ups and 300 squats then run 1mile again. All this while wearing a weight vest. Partition all the reps as needed. This workout requires preparation and that exactly what we’re doing. But there are no shortcuts, hard work, commitment and consistency is key. Let’s go!!!

Baseline strength
E2M10M

5 strict toes to bar

METCON

12min AMRAP

9 sumo deadlift high pulls 95/65
7 box jumps 30/24
5 strict chest to bar pull ups

Pyro weightlifting W3D2
Primer
Hip snatch
5-5-5-5-5

Note: Light and snappy. Tech focus

Power snatch
5-5-5-5-5
*Build up

Snatch balance
3-3-3-3-3
*Build up

Accessory work
Beach body
Bench press 5×5

Core
30 GHD sit ups

Mindset
Meditation 5min

Maintenance/Mobility
10min stretch

“MAGISTERIUM”

3 rounds not for time:
400m run
15 push ups
30 squats

Strength X skills
Every 3min for 15min

5 shoulder press (from the ground)

Then

Every 3min for 15min
5 deadlifts (double overhand)

Note: Build up to max
**Between each set, perform 50 single unders, 30 double unders or 10 triple unders

Pyro weightlifting W3D1

Clean and jerk complex
7 sets

1 clean pull
2 hang cleans
1 thruster
2 jerks

*Build up
Note: Completely stand up after your 2nd hang clean before performing the thruster

Accessory work
Mindset
Meditation 10min

Maintenance/Mobility
15min

Strength

Front squats
5-5-5-5-5

Note: No METCON today. Just some pure lifting. Front squats are from the ground so you’ll need to either power clean or squat clean the barbell first. If you squat clean, it counts as your first front squat. Rest as needed between sets but aim for approximately 2 to 3min max. Perform a few warm up sets and start your first set around 50% of your max. Let’s have fun, enjoy each other’s company and hangout. It’s important to understand the value of “heavy” days on their own. We don’t need to do high intensity every day. The nervous system needs a break from those more than you think. Besides, most of us need to ease back into lifting. After all, we’ve been away from the gym for 3 months.

“TRIFECTA”

On a continuous running clock:

0-10min Gymnastics
For time:
21-15-9

Strict handstand push ups
Strict pull ups

10-20 Weightlifting
For time:
“SQUAT ISABEL”

30 squat snatch 135/95

20-30 Firebreathers
For time:

200 double unders
50 toes to bar
25 deadlifts 135/95