Friday, February 15
"Game Day Friday". Our final Game Day Friday before the Open. In this final iteration, we are controlling the volume, while we focus on a critical component: transitions. In the workout below, we have a lighter barbell paired with basic metabolic movements, where we have the chance to hone in our efforts not only on the movements, but the movement between. Following, a skill-based piece putting time on our handstand walk. Recovery bike to finish, with midline at specific time intervals. ACTIVATION Not for Time: On the 3:00 x 2 Rounds: :45s Light Bike or Row 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats :15s Fast Bike or Row Time after completion inside the window is rest (approximately a minute). Move through the :45 second bike/row at a light, recovery pace, and move methodically at a warmup pace through the round of "Strict Cindy". On the final :15 second bike/row,. Snatch Barbell Warmup 5 Empty Bar Overhead Squats 2 High Hang Power Snatches (pockets) + 1 Overhead Squat 2 Hang Power Snatches (knees) + 1 Overhead Squat 2 Power Snatches (mid-shins) + 1 Overhead Squat 3 Sets: 1 Power Snatch 1 Overhead Squat 1 Hang Squat Snatch 30%, 40%, and 50% of our 1RM Snatch, resting as needed between sets.
12 - 9 - 6: Row Calories Front Squats (135/95) Directly into… 12 - 9 - 6: Toes to Bar Hang Squat Cleans (115/80) Directly into… 12 - 9 - 6: Barbell-Facing Burpees Thrusters (95/65)
"Waterproof" takes a barbell through three movements, moving from front squat, to hang squat clean, to thruster. Each time, the load reduces. Use a single barbell and strip the loading between. Stimulus wise, we are looking for a barbell that we are confident we could complete 21+ repetitions unbroken, regardless of movement. Inside today's workout, transitions will amount to a large amount of time, and will be a factor to take into consideration. From start to finish, we have a total of 17 transitions. Although it can be appear to be a minor detail, one can imagine how easily seconds can disappear here. A lack of urgency inside of 17 transitions can result in very easily over a minutes time by workout's end. A theme inside today's workout will be less about "how fast are we moving", and rather about, "how steadily are we moving forward". No wasted seconds. In these fast moving couplets, we are aiming for large sets on the barbell. They do not need to be unbroken (specifically the hang squat clean repetitions), but the loading is intended to light enough to allow for so if we tried. Naturally, our fastest times will be through unbroken repetitions, but it is not a must in today's effort. Quick thoughts on each couplet… Row + Front Squat - Movement in and out of the rower matters here. We're not sprinting these transitions, but move with a real purpose. Unbroken repetitions on the barbell through all three sets, steadily breathing through the repetitions. Toes to Bar + Hang Squat Clean - This can become grippy here, coming off the rowing couplet. Based on our individual capacities, a single or two breaks on both the TTB and/or hang squat clean may be necessary. Keep the larger picture in mind here, as we want to accelerate through the final couplet, versus crawl our way there. Burpee + Thruster - This combination has proven to be challenging, calling upon similar muscle groups. Focus on good technique of the thruster.
Metcon (AMRAP - Rounds and Reps)
AMRAP 4:00 - 10 KBS (50/35), 25' HS Walk Rest 2:00 AMRAP 4:00 - 10 KBS (50/35), 25' HS Walk
A chance to refine our handstand walking while coupled with a light metabolic inducer (the swing). More specifically, this is practice for the kick into the handstand walk. For many, the most challenging part of the handstand walk is the first few steps. Finding the positioning through the kick overhead. Although there are a handful of reasons why this is challenging, the single most fault we'll see is taking the first step too soon. Following the kick, we not yet in position. It takes a (long-feeling) second to get our feet over our body, as we establish the ever slight angle forward. If we take a step too soon in that process, before our feet have traveled past our center of mass, we'll find ourselves falling back to our starting position. Today's shorter walk allows us to work on those transitions. Much like the Open standards from last year, mark the 25' section in 5' increments. And return back to the last completed section if we come down partially through the 25' distance. Count these 5' sections as a single repetition for the rounds + reps submission. If we are working towards the consistency of our handstand walking, the below two drills below can be used today to refine this skill. Spending :30s in a drill below can account for a single "round" of handstand walking. Handstand Weight Shifting This drill gains confidence and familiarity shifting our weight from one hand to the other. Take this movement slow. A common fault here is that our hips move, but our weight actually does not shift. We bend quickly at the side, but this does not translate to the skill we are looking to develop. One inch at a time, slowly weight one hand, while maintaining an active midline. Slowly shift back and to the other side. Short sets here - if we push too far in duration, we likely start to sacrifice technique to support ourselves. Box Shoulder Taps Lifting the hand off the ground while inverted is best done first on the box,.
25:00 Effort *On the 5:00, 10:00, 15:00 and 20:00 - 15 GHD Sit-Ups Not for time or intensity, but purely for recovery. Every 5:00, we'll dismount for a set of GHD Sit-Ups. Athlete's choice on the type of bike.
---------------- "How is the worst thing that’s ever happened to you, the best thing that’s ever happened to you?" There are no such thing as bad events. Only, bad reactions. A misinterpretation of the above the quote is that it’s after a delusional look on the world, as if everything will go as planned. And that life is just hunky-dory if we only out a smile on our face. That’s not the aim. Instead, what it challenges us to do, is to seek out the growth. To have the willpower to take an event, that others grimace at the mere thought of, and find the hard lessons we can learn from. Far from easy. But even in the most challenging of times, there is good that can come from it. If and only if, we exercise that willpower to seek it out.
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