Saturday, April 27
Closing out week #4 of "Grunt Work". Two parts today, with our focus of effort on our "long" conditioning piece of the week - "Bubba Gump". Body Armor to finish, in an all upper body focused finish. ACTIVATION 1 Round: 1:00 Light Bike, 12 Hollow Rocks - Video 100 Meter Run, :30s Spiderman + Reach 1:00 Light Bike, :30s Walkouts 100 Meter Run, 12 Glute Bridge 1 Round: 1:00 Wrist Stretches 1:00 Laying Front Rack Stretch 9 Hang Muscle Cleans (empty barbell) 12 Pushups 15 Banded Pull-Aparts
Bubba Gump (Time)
800 Meter Run 9 Hang Power Cleans (185/125) 21 Bar-Facing Burpees 800 Meter Run 15 Hang Power Cleans (135/95) 21 Bar-Facing Burpees 800 Meter Run 21 Hang Power Cleans (115/85) 21 Bar-Facing Burpees Rx+ 225/155, 205/145, 175/125
In "Bubba Gump", we have three rounds of running, hang power cleans, and barbell-facing burpees. The only change in rep scheme takes place on the hang power cleans, moving from 9-15-21. With increase in reps, the loads decrease. Stimulus wise, here's what we're looking for with the three barbells: At every weight, when completely fresh, we could complete the total unbroken. On the set of 9, if we absolutely had to, we could hang on for all nine reps. If we don't believe that's the case, let's modify the weights just enough so that we find that right loading. Inside the workout, we are looking for no more than 3 sets at each. We're chasing the stamina/conditioning aspect, versus the absolute number on the barbell. On the running, we are looking to be around our 5K pace, if not a little slower. With 1.5 miles of running in full, the runs absolutely count. However, what is just as important as the times here is how well we transition into the hang power cleans. As you can imagine, if an athlete hustles to finish the 800 meter run in 3:30 but takes :20s to chalk, and walk, to the barbell, they can quickly be beat by the athlete who runs a 3:45 but transitions immediately. To facilitate this fast transition, let's back off on the final 100 meters to allow a brief recovery… and let's run directly to the barbell and just start. Often, we'll over think the barbell. Although we pride ourselves in being smart athletes, sometimes thinking too much can cause hesitation and second guessing. And we'll "wait until we're ready". Today, let's adjust on the fly. Run directly to the barbell, and just get a single rep. And reassess as we move. Maybe we break after 3, maybe 5. Maybe we hold on. But let's not over think the process, and lose seconds in the meantime. Run in, and let's just start. On the burpees, methodical metronome-like pacing here pays. We can turn the mind off and just move. What is important here is to hold back a bit.
Metcon (AMRAP - Rounds)
3 Giant Sets: 9 Dumbbell Bench Presses 15 Dumbbell Bent Over Rows (15 per side) 21 Dumbbell Floor Presses - http://youtu.be/Lcl6nz7Az-w 27 Low Banded Rows - http://youtu.be/wiyVfcpY34o Rest 2:00 between efforts. 1 Set: 100 Banded Push Downs - http://youtu.be/TcuF2yVabTY
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