Saturday, April 6
Closing out out first week of "Grunt Work" Starting our Saturday with a barbell complex. We'll finish here with a build towards a heavy pausing single on the front squat. Transitioning to conditioning, we'll be finishing our training with a chipper. Two options - team, or individual. ACTIVATION On the 2:00 x 6 (2 Full Rounds, 12:00 Total): Minutes 1+2 - 1:40s Light Bike Minutes 3+4 - 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders Minutes 5+6 - Half of the Barbell WU (below) Round 1 - 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses Round 2 - 5 Deadlifts, 5 Hang Muscle Cleans, 5 Power Cleans 2 Rounds: :60s Laying Front Rack Stretch :30s Wrist Stretches on Box
Pausing Front Squat + Push Jerk (5 x 2)
5 Sets: 1 Pausing Front Squat (5s in bottom) 1 Split Jerk Basing our load selection off our estimated 1RM Split Jerk. All repetitions taken from the rack. Start at 60% In the sets remaining (4), build to a heavy for the day, recording all five lifts to the tracker below.
Me Three (Teams of 3) (Time)
In Teams of 3, 30:00 Time Cap: 100 Pull-Ups 100 Overhead Squats (75/55) 80 Box Jump Overs (24"/20") 80 Thrusters (95/65) 60 Toes to Bar 60 Front Squats (115/80) 40 Burpee Box Jump Overs (24"/20") 40 Clusters (135/95) A chipper involving 5 couplets, always transitioning from gymnastic to barbell. And each time, we'll add a little bit of weight to the barbell. Stimulus wise, we are looking for: Overhead Squats - All teammates could cycle for 30+ repetitions unbroken, when fresh. Light and fast. Thrusters - All teammates could cycle for 21+ repetitions unbroken, when fresh. Moderate. Front Squats - All teammates could cycle for 21+ repetitions unbroken, when fresh. Moderate. Clusters - All teammates could cycle for 5+ repetitions unbroken, when fresh. Moderate load, where we may turn to fast singles. One teammate is working while two are resting, and use a single bar throughout, adding loads. If we reach the time cap, add :01s to 30:00 for every repetition we did not complete. If we have a team of 2 today, let's complete the following scheme: In Teams of 3, 30:00 Time Cap: 65 Pull-Ups 65 Overhead Squats (75/55) 50 Box Jump Overs (24"/20") 50 Thrusters (95/65) 35 Toes to Bar 35 Front Squats (115/80) 20 Burpee Box Jump Overs (24"/20") 20 Clusters (135/95)
Me Three (Individual) (Time)
For Time: 50 Pull-Ups 45 Overhead Squats (75/55) 40 Box Jump Overs (24"/20") 35 Thrusters (95/65) 30 Toes to Bar 25 Front Squats (115/80) 20 Burpee Box Jump Overs (24"/20") 15 Clusters (135/95) A great chance today to refine our movement stamina. This will absolutely become metabolic, naturally, but the bigger test is our management of these repetitions. Difficult to pace, and requires more thought than simply breaking when we have to. Stimulus wise, we are looking for the following: OHS - Light and fast. 30+ reps unbroken when fresh. Thrusters - Moderate. 21+ reps unbroken when fresh. Front Squats - Also moderate. 21 reps unbroken when fresh. Clusters - Moderate, with somewhere around 7+ being unbroken. This may be steady singles despite the ability to move for reps. As we enter the workout, visualize a 2 mile run. And how we would leave the door with a sense of composure. Sometimes we'll find ourselves in the opposite boat, getting our heart rate to 170 in the first minute. With our ramp up coming in the middle of the workout, as it would as we start the second mile of a 2 mile run, we are preparing for a strong push towards the end. The final two movements is a place where many seconds can be gained, or lost. By backing into these final 35 reps with gas in the tank, we can push here to finish with what we know best - grunt work.
Metcon (7 Rounds for weight)
On the 1:30 x 7 Rounds: 1 High Hang Squat Clean (pockets) 1 Hang Squat Clean 1 Front Squat On this clean complex, this is intended to be unbroken once the bar comes off the ground for the first high hang clean. This first high hang position is just above mid-thigh, high on the body. The hang position, the following rep, is taken from the knee level. Lastly we finish with the single front squat. Record all seven loads to the tracker below.
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