Friday, November 16
Our third Friday in "Grindstone". Building upon last week's Stamina Squats to start, and pushing our Clean and Jerk work we normally see on Friday's to tomorrow (Saturday), swapping our Saturday deadlifts into today's training. To finish, our conditioning for the day is a benchmark of ours - "Smooth Criminal". An AMRAP 15 of double-unders, wallballs, and deadlifts. ACTIVATION 3:00 Slow Bike or Row, directly into: 3 Rounds: 5 Strict Pull-Ups 5 Slow Wall Squats 10 Pushups 10 GHD Sit-Ups 2 Rounds: :30s Walkouts :30s Alternating Samson Stretches - Video :30s Warrior Squats Barbell Warmup (empty barbell) 2 Rounds: 7 Good Mornings 6 Back Squats 5 Front Squats
Stamina Squat 1&3 (EMOM 12)
Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 1 Front Squat Even Minutes - 3 Back Squats
*Both* lifts are performed with the same load: 76% of our estimated 1RM Front Squat. In week 3 of our stamina squatting, we are increasing 3% from last week's efforts.
All repetitions come from the rack.
Deadlift (9 x 3)
9 Sets of 3: 3 Sets at 74% 3 Sets at 79% 3 Sets at 84% This is a build from last week, increasing each set by 2%. Not meant to be towards max effort, and intended to be short breaks between sets. If able, complete as touch and go repetitions throughout, moving through this piece with a purpose. We will be building on these nine sets over the coming weeks.
Smooth Criminal (AMRAP - Rounds and Reps)
AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (185/135)
Rx+ 245/165 Last completed May 8, 2018. On the double-unders, our focus here is to stay relaxed. Before every set (of course with the exception being the first), allow yourself a small composure pause before each set. An extra 3 seconds before starting a set can be all the difference for many, providing a brief moment of composure and focus before starting. If we find ourselves tripping repeatedly, take another composure pause – identify what is causing the trip, relax your shoulders, think of an actionable cue to get us back on track, and execute when ready. A trip, followed by an immediate DU attempt, all too often results in another trip. Patience here is a virtue. Management of the wall balls in this workout is an important factor we want to address. Such a movement can tax athletes heavily if we bite off aggressive sets from the onset of the workout, whereas a breakup strategy from the start can optimize their efforts. Just because we "can" do 30 wallballs straight doesn’t mean we should today. Controlled sets here moderates our heart rate to preserve our efforts in throughout the 15:00 window. From a macro level, let’s visualize ourself in the 3rd rounds of this workout. How would we be breaking up the wallballs? If our answer is 3 x 10, which is a good option for many, let’s open up our first round in the same style. Turn into a systematical machine on the WB’s. A set of 10, with a controlled rest between every set. On the deadlifts, this comes down to individual capacity. We want to ensure that we choose a weight today that we could without question in our mind complete 15+ unbroken when we are completely fresh. And in the workout, we want to recognize that it is a heavier barbell, so we want a breakup strategy from the onset. Pushing to go straight here is likely to overtax the system, impacting the follow on DU’s and WB’s to a large extent. 3 Sets of 5 is appropriate start, with 9-6 or 10-5 being another option for strong deadlift athl
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