Wednesday, February 6
Building off our tempo back squats from last Wednesday to start our day. Conditioning to follow, as the heart of our training day. Interval training, and our final 3 x AMRAP 5:00 piece before the Open. In "Sole Cycle", we'll be completing barbell-facing burpees, power cleans and biking, with the challenge being to finish a single round inside each AMRAP 5. Body Armor to finish. ACTIVATION 300-250-200-150-100 Meter Row After each set: 10 Hollow Rocks 10 Superman Rocks 2 Inchworms 3 Barbell Good Mornings 3 Hang Muscle Cleans 3 Empty Barbell Stiff-Legged Deadlifts 3 Hang Power Cleans On each round, steadily build in load on the barbell. Given how we have hang muscle cleans as the second movement, our loading will be limited, and should be limited. From another angle, aim to build to somewhere between 30-40% of your 1RM power clean.
Tempo Back Squat (5 x 2)
5 Sets of 2
Climbing to a moderate load. 7 second negative, 3 second pause in bottom.
Building upon last week. This is a very slow, and lengthy squat repetition - and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack. Set #1 - 63% Set #2 - 65% Set #3 - 67% Set #4 - 69% Set #5 - 71-74%, based on feel.
Soul Cycle (3 Rounds for reps)
3 x AMRAP 5:00's, resting 5:00 between: "Sole Cycle" Part #1 AMRAP 5: 15 Barbell-Facing Burpees 21 Power Cleans (155/105) 27/21 Calorie Assault Bike / Row Rest 5:00 "Sole Cycle" Part #2 AMRAP 5: 15 Barbell-Facing Burpees 21 Power Cleans (135/95) 27/21 Calorie Assault Bike / Row Rest 5:00 "Sole Cycle" Part #3 AMRAP 5:00 15 Barbell-Facing Burpees 21 Power Cleans (115/80) 27/21 Calorie Assault Bike / Row
Three separate scores, all being total repetitions. All rounds have the same repetitions per round, with only the weights changing. Males - 1 round totals 63 repetitions. Females - 1 round totals 57 repetitions. In "Sole Cycle" we have three intervals of an identical repetition scheme. What changes between the rounds is the loading on the barbell. Reducing in load over the three AMRAP's, our aim is to keep the intensity high despite the fatigue. Finishing a full round inside these windows will be challenging. Naturally the bike will be a longer effort, given the inevitable fatigue that will be present from the previous work. Stimulus wise, we are looking for the following loads on the barbell: Round 1 - A weight we could complete 15+ repetitions unbroken with, when fresh. Round 2 - A weight we could complete 20+ repetitions unbroken with, when fresh. Round 3 - A weight we could complete 25+ repetitions unbroken with, when fresh. As we approach the first round, with our heaviest barbell, we still want to consider sets. Although fast singles may be the method of choice in most workouts with this loading, we want to get outside our comfort zone and string together repetitions. The sets do not need to be large, with 6-5-5-5 being a strong option. But if we turn to fast singles, the act of chasing the bar around can easily consume more seconds than we want to give up here. The burpees and the bike are the constants of the workout. A methodical, breathing pace on the burpees is our aim, focusing on our footwork and rhythm to our breathing between repetitions. These reps do not need to be fast, but they need to be efficient. On the bike, allow a brief recovery period as we bring the bike up to speed. As the wattage climbs slowly but steadily. Sprinting as we get onto the bike often doesn't have an effect until several seconds later, despite our efforts. This is often why the "first calorie" seems to take so long. The monitor needs a moment to catch up.