5 Sets for Quality of:
10-15 Matador, bench or ring Dips
Move at a steady pace for this couplet using the bike as an active rest.
A LA CARTE
A. Pause BSQ or Conventional FSQ 1-1-1
B. Bench or Shoulder Press 3-3-3
C. “Grace” 30x Clean and Jerk
D. “Nancy” 5x 15 OHS / 400m Run
E: 10-1 Strict Chin-Ups / 50-5 Double Unders
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.
Virtual Class Zoom Room (Password: alchemy)
Alchemy Active Recovery @Home: 10am
An hour of movement including stretching, crawling, balancing, rolling, prodding, pushing, poking and joking. Come as you are, feel better when you leave.
Caroline S during the final event of this weekend’s Wet Hot American Throwdown. See more pics from the event on our Flickr
New cycle Starts Tomorrow!
We have a new cycle starting tomorrow that will be a different format than the prior 3. Fuller details will be posted on the blog tomorrow as well as the programming cycle page but the skeleton template is:
Monday: Lower Body Bias
Tuesday: Upper Body Bias
Wednesday: Skill work and Mixed Modal
Thursday: Lower Body Bias
Friday: Upper Body Bias
Saturday: Skill work and Mixed Modal
Sunday: Snatch + Mixed Modal
On Upper body / Lower Body days you won’t see ONLY UB or LB movements, but the primary exercises in terms of volume will bias that split.