Wednesday, April 10
Week #3 of "Grunt Work". Full cycle details in "Workout Prep Notes". Building upon last week, we'll be adding loads to our overhead work. We'll stay on the barbell following, with tempo work on our front squat. This will lead us into our conditioning for the day, and a classic benchmark of ours - "Heartbreak Kid". ACTIVATION 2 Rounds: 300 Meter Row 15 GHD Sit-Ups 15 Pushups 15 Hip Extensions Directly into... 3 Sets (with an empty barbell): 5 Elbow Rotations (from the back rack) 5 Strict Presses Directly into... 2 Rounds: :60s Laying Front Rack Stretch 5 Light Strict Presses :30s Wrist Stretches on Box 5 Light Push Presses
Jerk Drive (5 x 3)
5 Sets of 3 Repetitions Sets #1+2 - 70% of 1RM Split Jerk Set #3 - 78% of 1RM Set #4 - 85% of 1RM Set #5 - 90% of 1RM All taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less. On the Jerk Drive (or Jerk Dip), we are training the mechanics of the start of the lift. Easily overlooked, it's in essence the "first pull in our snatch". If we miss the pull off the ground on the snatch, we know the whole lift goes awry. Although the catch position for the split jerk is one that takes thousands of repetitions to refine, and grabs our eye given it's different nature compared to other lifts, the dip drive can't be overlooked. On this movement, let's focus on three critical points: Drive through the heels throughout. Midline on and strong - we can't loose any power transfer through a loose core. Vertical torso. We sit back towards the heels, but the shoulders stay stacked over the hips.
Push Press (4 x 6)
4 Sets of 6 Repetitions Set #1 - 73% Set #2 - 75% Set #3 - 77% Set #4 - 79% Percentages based on your estimated 1RM Push Press. Building upon last week's percentages. Rest as needed between sets, with all sets coming from the rack.
Tempo Front Squats (EMOM 6)
6 sets of 1 Rep - 5 Second Negative - 3 Second Pause in Bottom - 3 Second Pause at Parallel Set #1 - 50% of estimated 1RM Front Squat Set #2 - 55% Set #3 - 60% Sets #4-6 (3 Sets) - Build to a moderate, between 60-65%. Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. We are using this as a technique primer to our following workout, which includes heavier front squats.
"Heartbreak Kid" (Time)
3 Rounds: 10 Front Squats (155/105) 20 Chest to Bar Pull-Ups 50 Double Unders
For the majority of us, this becomes CTB pull-up workout. The stimulus for the front squat is heavy, but a loading we can complete that first round of 10 repetitions unbroken, if we had to. Strategy wise, we can allow ourselves a single break on the front squats per round. If we require 2 or more breaks per every set of 10, we are a bit too heavy for the day, and will want to reduce the weight to fall within the single break parameter. We actually want this to be a C2B workout. There has been, in many years of the Open, a workout demands higher volume C2B pull-ups. And it puts athletes to a point where they must grind through the repetitions, in smaller sets. We actually want to capture that today. There are days where we want to choose a repetition scheme that allows us to move past the movement just before the point where we need the break. And then there are days where we want to grind through, repetition by repetition. Managing these repetitions will be crucial in finding our best time. Just because we can do 20 straight repetitions does not mean that we should - view this as 60 CTB for time. We need to avoid the slow singles that inherently occur when we push too aggressively early with our sets. View how you break up the third round given the fatigue. Mirroring that break up strategy in your first round is a good start when thinking through our best approach for today's workout. With that said, modifying this workout to match that stimulus, but not over-reaching, is very important. If we have 15+ unbroken C2B Pull-Ups, let's complete this workout as Rx. If we have 10-14 unbroken C2B Pull-ups, let's complete this workout with 15 repetitions. If we have less than 10 unbroken C2B Pull-Ups, let's complete this workout with 10 repetitions per round.
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