16.01.09

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#TBF: Jääkarhu 2015. 

“You have to understand your own personal DNA. Don’t do things because I do them or Steve Jobs or Mark Cuban tried it. You need to know your personal brand and stay true to it.” -Gary Vaynerchuk

Week 23: 16.01.09

A. Back Squat: 1×20 – Find your 20-Rep Max for the Day

Coach’s Notes: The past two weeks of squatting (3-rm back squats, 5-rm front squats, 3-rm front squats, 5-rm back squats) have brought us to this point. Every year for the past 3 years, in preparation for the Open, we run a 20-RM squat cycle. The 20-RM cycle is one of the most potent tools I have ever used as a coach. It trains the body and mind as much as the spirit. 

Done properly, you will spend between 3:30 and 4:30 under the bar. Your mission is to choose a weight that you think you can squat for 10 reps… and then squat it 20 times. Make sure your reps are full ROM – and most importantly – and this is absolutely critical to the success of this cycle: take 3 deep breaths at the top of each squat. Warm up well, but save your strength for your 20 reps…

Please keep in mind that we will be running this particular squat cycle from now until the start of the Open (of the next 7 weeks). Each week, you will add at least 5-10 lbs from the previous week. So if you start at 200#, you would (in theory) end week 7 at 235-270 lbs. This will not be easy. But it will make you better. If you don’t lose sleep, wake up in a cold sweat, and doubt your ability to complete the set of 20 the night before, you’re doing it wrong. 

B. Team Conditioning (Teams of Three)

Part 1
Partner 1: 5 Rope Climbs, 9 Clean and Jerk @ 135/95#
Partner 2: 4 Rope Climbs, 12 Clean and Jerk @ 135/95#
Partner 3: 3 Rope Climbs, 15 Clean and Jerk @ 135/95#

Part 2
Partner 1: 40 Chest-to-Bar Pull-Ups, 10m Handstand Walk
Partner 2: 30 Chest-to-Bar Pull-Ups, 20m Handstand Walk
Partner 3: 20 Chest-to-Bar Pull-Ups, 30m Handstand Walk

Part 3
Partner 1: Row 650m, 20 Handstand Pushups @ 2×45# Plates
Partner 2: Row 500m, 20 Handstand Pushups @ 1×45# Plate
Partner 3: Row 350m, 20 Handstand Pushups @ Neutral

Part 4
All 3 Partners: Run 800m as a Team.

Coach’s Notes: Move from Part 1 to 2 to 3 to 4 without stopping. Once ALL THREE partners have finished their respective piece in EACH part, the team will move together to the next Part. Time stops when the last team member crosses the finish line from the run. 

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CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

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