Friday, August 9
Big barbell cycling day. We'll open up by building to a heavy 10-rep touch and go power clean. Carrying over these touch and go power cleans into an interval mash-up of "The Chief". Finishing the day off with some strict handstand push-up stamina. 1 Round: 15 Calorie Bike/Row 16 Reverse Lunges (8 Each Leg) 15 Air Squats 1 Rounds: 12 Scap Pull-ups 5 Inchworms 6 Strict Toes to Bar 1 Rounds: 15 Push-ups 8 Strict Pull-ups 200 Meter Run 1 Round: Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats
Power Clean (3x6, 3x10)
Barbell Cycling 10-Rep Touch & Go Power Clean Warmup Sets 3 Sets of 6 Reps @ Lighter Weights Working Sets Take 2-3 Attempts @ Heavier Sets of 10 Working on barbell cycling today, building to a heavy 10-Rep Touch & Go Power Clean You are allowed to pause in the front rack and at the hips, but not on the ground Cycling heavier weights for high reps will prime you to string together smaller sets of 3 once we get to "Blockbuster" 10 reps for a lot of sets can be fairly taxing When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights Once you feel like you are in your true "working sets" is when you should start going with sets of 10 Use Your Legs A power clean is still a power clean as long as it is above parallel. Use all the space you have, especially during those last few reps. Instead of jumping the feet wide, drop underneath the bar and receive it in a quarter squat with the legs. We won't be able to get as much elevation on the bar when we are fatigued both here and in "Blockbuster" to follow. Pulling yourself underneath the bar will help you maximize your weight and squeak out those last few tough reps.
"Blockbuster" (3 Rounds for reps)
AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Max Rounds of "The Chief" (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Assault Bike Max Rounds of "The Chief" (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault Bike Max Rounds of "The Chief" (175/125) *If Rowing 50/35, 35/25, 20/15 Calorie Row *Rx+ (155/105), (185/135), (205/145) *Score only Reps completed of "the chief"
Three fast paced 5-minute intervals, with 5 minutes of rest between Each interval starts with a bike buy-in that only happens once. Following the bike, you'll complete AMRAP rounds of "The Chief" 1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats The weight increases each round as the calories on the bike decrease Choose a push-up variation you can complete unbroken each time Cap your Assault Bike calories at 2:30, 2:00, and 1:30 respectively Strategy There is very little interference between each movement of "The Chief" We go from a lower body pull, to an upper body push, to a lower body push The small reps, low interference, and short time windows means you can afford to push at each individual station Even if we get off the bike a little gassed, the numbers are very manageable on each movement Choose the barbell cycling option that keeps you moving forward with as little rest as possible At the light weights, this might mean cycling reps together At the heavier weights, this might mean going fast singles Shoot for unbroken push-ups each time through, as there is plenty of time before we get back to using the upper body Adjust your air squat pace for a fast transition back to the power cleans
Metcon (AMRAP - Rounds)
Handstand Push-ups + Dumbbell Walking Lunge 3 Giant Sets: Max Strict Handstand Push-ups 50' Dumbbell Front Rack Walking Lunge Max Strict Handstand Push-ups Rest 2 Minutes Between Sets
A "Giant Set" means you are moving with a purpose from movement to movement and resting for 2 minutes following the last one Our aim here is two-fold: Choose a strict handstand push-up number that you can hold both before and after the lunge For example: If you have a max unbroken set of 20 when fresh, you may shoot for 8 reps before and 8 reps after For the dumbbell walking lunge, build to a heavy unbroken 50 feet We're using two dumbbells in the front rack for this movement Score today is total strict handstand push-ups
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