Friday, March 29
ACTIVATION 2 Rounds, Not for Time (and at a controlled, low intensity): 200 Meter Run 10 Pushups + 15 Air Squats + 20 Sit-Ups 15/12 Calorie Row 5 Deadlifts + 5 Hang Muscle Cleans + 5 Push Presses (empty BB)
Macho Mile (Time)
4 Rounds: 400 Meter Run / 450m Row 3 Rounds of "Macho Man" (135/95) 1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Push Jerks Rx+ 155/105
In "Macho Mile", we have a mile of running coupled with 3 rounds of the complex every quarter of the way. Stimulus wise, we are looking for a loading that we feel very confident we could complete two full rounds of the complex unbroken, "touch and go" style (18 repetitions unbroken). If we do not believe we could accomplish so at our current strength level, let's modify the weight a bit lighter to allow us to make this the conditioning workout we are looking for. Said another way, the loading is intended to challenge our runs - where we want to place our effort. Inside our de-load week, we have the chance to refine our ability to pace and manage our heart rate, and running is one of the best tools to train it. Highly metabolic, and very clear when we bite too hard too early. Let's do our best to track our running splits for this workout. Valuable data to look back at. In terms of the feel of the run, we want to start somewhere around what we believe would be our 2.5-3 mile race pace. A fast pace, but one we feel we can hold on rounds three and four. Those two are the runs we are after.
Metcon (5 Rounds for weight)
Alternating EMOM x 10 (5 Rounds): Odd Minutes - 1 Round of "Macho Man" Even Minutes - 35% of Max Ring Muscle-Ups or C2B Pullups 1 Round of "Macho Man": 3 Power Cleans 3 Front Squats 3 Push Jerks *Complex do not need to be completed unbroken. Post all five rounds of "Macho Man" loads to the tracker below.
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