Saturday, June 15
Olympic work and conditioning to close out Week 11. A gymnastic buy-in to full clean and jerks to start our day. In each round, we'll start with a single rope climb and set of double-unders, challenging our movement on heavier barbells. Conditioning comes next, with two options - team of individual. A chipper involving Wreckbag running, box jump overs, moderate weight power clean and jerks and rope climbs. ACTIVATION 6:00 Assault Bike On the 2:00, 4:00, and 6:00, come off the bike to complete: 2 Spiderman + Reaches (each) 2 Walkouts 4 Scap Retractions 4 Strict Pull-Ups This in effect is three sets on the bike. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast. 1 Round: 10 Hollow Rocks :15s Superman Static Hold 10 Pausing Glute Bridges :15s Handstand Hold Stretch
Metcon (5 Rounds for weight)
On the 2:00 x 5 Rounds: 1 Rope Climb (15') 30 Double-Unders 2 Squat Clean and Jerks Set #1 - 60% Set #2 - 65% Sets #3+4+5 - Build to a heavy set of 2 for the day. Record all five sets to the tracker. These reps do not need to be touch and go. On the rope climbs, if we have access, we are looking for this specific combination. Even if we have yet to climb the rope, let's get our hands on today to build the skill. A full climbs per round is "Rx", with many options to modify based on our current capacity on the movement. We can complete 1-2 "half climbs" (as we build confidence moving up the rope), or we can even complete seated rope pulls (2 climbs, pulling hand over hand from a seated position to standing) If it is our footwork that needs the most work, we can modify with a seated position on a box beneath the rope, using :30s of that minute towards finding the clamp, undoing, and resetting the clamp. In any event, we want to get our hands on the rope and practice for upwards towards :30s per round. If we reach the :30s mark in any round and we are still working, let's cap our efforts there and move on. Same applies for the jump rope by the 1:15 minute mark. If we reach this point and are still working, let's move on to the barbell.
Money Bags (Team Version) (Time)
Teams of 3, with a 30:00 Time Cap: For Time: 800m Odd Object Run 75 Box Jump Overs 50 Power Clean and Jerks 15 Rope Climbs (15') 50 Power Clean and Jerks 75 Box Jump Overs 800m Odd Object Run Object - 50/35 Barbell - 135/95 - Rx+ 155/105 Box - 24"/20" Inside "Money Bags", we start running together on a single 800m effort with a single Heavy Object. Passing the object among ourselves as we see fit, we can't start that first box jump over untill all three teammates have returned together with the bag. From here through the workout, it's work rest for the team. One athlete working, two resting. Stimulus wise, we are looking for a barbell that all three teammates could cycle for 10-15+ repetitions unbroken, when fresh. Inside the workout, we are looking for sets with this barbell. They may be 3's, or even 2's, but we aren't reduced to slower singles. Going a bit lighter here to preserve that stimulus will make this workout that much more challenging. It finishes the way it started, with an 800m effort together with the single object
3x8 Tempo Dumbbell Push Presses 3x8 Tempo Dumbbell Bent Over Row 3x Max Effort Ring L-Sit Hold Aim here is for each dumbbell set to be completed unbroken. The aim is to indeed challenge ourselves, but not to point of losing our tempo cadence or our positioning. On the DB Push Press… Starting with the DB's in the front rack position, a full push press to extension. On the lowering phase, take a full 4 seconds to return the weights to the shoulders. On the DB Bent Over Row… This is eight repetitions on each side, as these are completed one side at a time, while positioning on a bench or box. Start with the arm at full extension, with our torso close to parallel to the floor. A "regular" pull speed, bringing the weight to the outside of the chest, and pause for a full second here. Following, a four-second negative back to the starting position. On the Ring L-Sit, the aim is to be able to complete this movement for at least 10 seconds on each attempt. If we do not believe that is a possibility, either bend at the knee slightly, or reduce to static parallettes to add stability.
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