Wednesday, December 26
A strong volume day, much like Monday. Designed to be so with the recognition that tomorrow will be a rest day programmed, with the option for active recovery. Starting our training day repeating a benchmark we completed early in the training cycle - "Bar Fight". Completed on November 7. Weightlifting to follow in the form of a 3-repetition clean complex, which will lead us into our conditioning for the day. 3 higher powered AMRAP 3 intervals. ACTIVATION 2 Rounds, steadily building intensity: 15/12 Calorie Row + 10 Hollow Rocks 12/9 Calorie Row + 10 Superman Rocks 9/6 Calorie Row + 2 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 Pushups + 10-20s Handstand Hold Clean Barbell Warmup (empty barbell) 5 Good Mornings + 5 Elbow Rotations 5 Back Squats + 5 Hang Muscle Cleans 5 Stiff-Legged Deadlifts + 5 Front Squats 3 Power Cleans + 3 Hang Squat Cleans + 3 Squat Cleans
Bar Fight (AMRAP - Reps)
In a 3:00 Window: 9 Power Snatches 15 Power Cleans 21 Push Jerks Time remaining, Max OHS (95/65) Score is total overhead squats. The repetitions on the movements prior to do not count towards the total.
Score is total overhead squats. The repetitions on the movements prior to do not count towards the total. This is a fast moving workout. Stimulus wise, we are looking to get to clear the 9-15-21 at an aggressive pace - no set needs to be unbroken, but if were to try, we would be confident we could complete any of these counts unbroken by themselves when fresh. Very strong athletes can clear the 9-15-21 in under 2:00, with most highly fit athletes having somewhere between :45-30s remaining in the window. It's not a full sprint to get the work done, but an aggressive pace to give ourselves the best chance to maximize our overhead squat repetitions. If we have doubts that we can clear the 9-15-21 in under 2:30, let's modify the weight down just a touch - and aim to move faster. It absolutely will not be easier. In our closing week of "Grindstone", we will see this event again.
Clean Primer: 3 Sets: 2 Pausing Clean Deadlifts 4 Hang Clean High Pulls 2 Tall Cleans THEN: On the 1:30 x 5 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Percentages based off 1RM Squat Clean: Set #1 - 65% Set #2 - 70% Sets #3+4+5 - Build to a heavy, but not max effort, complex for the day.
All sets here are intended to be completed with very light loads, if not an empty barbell. Positions and speed are the focus. On the pausing clean deadlift, there are two pauses: just below the knee, and again at the power, or jumping position (mid-thigh). Pause for a full 2 seconds at each position. On the hang clean high pulls, we are refining our bar path in the second pull. Focus is on elbows high and to the outside, so that the bar tracks close the body as it rises. On the tall clean, we are standing at full extension here. Purposefully taking away any sort of upward momentum we may be able to generate on the bar. So that, to get beneath, we need to pull ourselves beneath the bar. This is in essence a "snatch balance" applied to our clean.
Clean Sheet (3 Rounds for reps)
3 x AMRAP 3's, resting 3:00 between, with our score for each part being total repetitions. Entering totals from all three, the system will compute the sum total for us. Part #1 - AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (95/65) -- Rest 3:00 -- Part #2 - AMRAP 3: 9/6 Calorie Assault Bike 7 Hang Squat Cleans (115/80) - Rest 3:00 -- Part #3 - AMRAP 3: 9/6 Calorie Assault Bike 5 Squat Cleans (135/95)
Intended to use weights on the light to moderate side, our aim today is speed. If we are standing over the bar awaiting our ability to stand up the weight, we likely are at loadings that are a bit too heavy. Let's put ourselves at a place today where our limiting factor is conditioning. These AMRAP 3's move very fast, and we want to focus on working for the duration. Stimulus wise, written in other words, we can use the below guidelines: Part #1 - A load we could clean (power or squat) or 24+ repetitions unbroken when fresh. Part #2 - A load we could clean (power or squat) or 18+ repetitions unbroken when fresh. Part #3 - A load we could clean (power or squat) or 12+ repetitions unbroken when fresh. If we do not have access to an Assault Bike today: Rower - 10/7 calories per round.
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