Monday, February 25
Anyone that wants to re-do or try 19.1 can do so at class. Opening our week with Weightlifting: Pause Overhead Squat Pause Snatch Balance Hang Squat Snatch Back Squats This will lead us into our conditioning for the day, which has two parts: A) "Full Send", a combination the jump rope, rope climbs and heavier thrusters. Rotating Stations Every 1:00, for 5 (1 Round): Station 1 - :50s Row (light pace) Station 2 - :20s Jump Rope + 10 Slow Air Squats Station 3 - :50s Warrior Squats Station 4 - 10 Empty Barbell Overhead Squats Station 5 - 20 AbMat Sit-Ups
Pausing Overhead Squat (0:00-5:00)
In 5:00, build to a heavy pausing overhead squat. In the bottom position, we are looking for a full three-second pause before standing. All repetitions are to be taken from the rack.
Pausing Snatch Balance (5:00-10:00)
In 5:00, build to a heavy pausing snatch balance. In the bottom position, we are looking for a full three-second pause before standing. All repetitions are to be taken from the rack.
Hang Squat Snatch (10:00-15:00)
Build to a Heavy Single
These singles can be taken from the high hang(pockets), or the hang position(towards knee-level). We are not looking for a personal best here, but a heavy load confirming our previous two movements (positioning and speed to the bottom). Start with the below percentages, and steadily climb to the appropriate heavy for the day. Set #1 - 60% of 1RM Set #2 - 65% of 1RM Set #3 - 70% of 1RM
Back Squat (5-4-3-2-1)
Building upon our squats from a week ago. Adding 2% to each set. 5 Repetitions @ 72% 4 Repetitions @ 77% 3 Repetitions @ 82% 1 Repetition @ 86% 1 Repetition @ 89% 1 Repetition @ 92% Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack. Track all (6) sets below.
Full Send (Time)
3 Rounds: 50 Double-Unders 5 Rope Climbs 50 Double-Unders 15 Thrusters (95/65) Rx+ (115/80)
Stimulus wise, we are looking for a moderately heavy barbell load for the thruster. One that we are very confident we could cycle for 15+ repetitions unbroken, when fresh. Inside the workout, we may be looking at sets here, but regardless of fatigue... we could clear each 15 repetitions with at most, two breaks. This will preserve the conditioning stimulus we are aiming for today. Today is a excellent chance to refine our rest strategy between rope climbs. This is often a place where athletes can (unknowingly) lose excessive seconds. Although we never want to fail a rope climb, being aggressive in getting back onto the rope is a must. We often end up awaiting too long, given the natural fear of it being too soon (and failing the climb). In training, now is the time to push ourselves and aim for those quicker transitions between repetitions. This is said now, over the course of the 15 repetitions. The amount of time between our 3rd to 4th rope, should be the same between our 13th-14th. It is our aim to being the average time between reps lower (which is not indicative in just the first round). On the thrusters, recognizing that the surrounding movements tax our shoulders, we need our hips. Violently and aggressively finish our hip extension to use as much hip power as we can to get the bar overhead. There will inevitably be a press, but the more we can leverage our hips and legs, the longer our shoulders will last. If we do not have access to a rope today, this can be completed as towel pull-ups (3 for 1 climb), or, strict CTB pull-ups (3 for one as well). As a final modification, we can turn to 21 heavy kettlebell swings (70/50).
-------------- "Pursue one great decisive aim with force and determination." – Carls Von Karlswich Choice is one of the most powerful things we have as human beings. But hiding in that power, is also one of the most destructive forces imaginable. Ironically enough, the missing link to accomplishing that "thing", is choice… specifically, the lack of it. A different thought process from the quote above, is to stop trying to do everything. To be able to stand in a room with a thousand doors, and close 999 of them. To choose, which will never be the slightest bit of an easy task, where to apply our full focus. Are we trying to do too much? Sometimes less, is "more".
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