Saturday, November 17

Rounding out Week 3 of "Grindstone". Starting our day with cycling work on the barbell - a clean and jerk complex, followed by a jerk complex. Conditioning to follow, in the form of a triplet. Running, hang power snatches, and burpee box jumps. ACTIVATION 400 Meter Run (or 500m row) into: 30-20-10: Hip Extensions After each set, complete 3 Spidermans (each side) + 5 Strict Pull-Ups Finish with a second 400 meter run (or 500m row). Barbell Warmup 5 Good Mornings 5 Elbow Rotations 5 Strict Presses 5 Hang Muscle Cleans 5 Push Presses

Hang Power Clean & Jerk (5 x 3)

On the 2:30 x 5 Sets: 2 Hang Power Cleans + 1 Push Press 2 Hang Power Cleans + 1 Push Jerk 2 Hang Power Cleans + 1 Split Jerk Set #1 - 55% of 1RM Clean and Jerk Set #2 - 60% of 1RM Clean and Jerk Set #3 - 65% of 1RM Clean and Jerk Sets #4-5 - 70-80% of 1RM Clean and Jerk, based on feel. In all sets, we are looking to hold onto the bar for the duration. This is written however with the primary means being safety - if the loading is too heavy to bring down from overhead, drop after each overhead and immediately pick up the barbell for the next repetition.

Boxed Out (Time)

For Time: 800m Run, 21 Hang Power Snatches, 21 Burpee Box Jumps 400m Run, 15 Hang Power Snatches, 15 Burpee Box Jumps 200m Run, 9 Hang Power Snatches, 9 Burpee Box Jumps Barbell - 95/65 Burpee BJ - 24"/20" If we are not able to run today, complete for equal distance on the rower. Stimulus wise, we are looking for a power snatch loading that we could cycle for 21+ repetitions when fresh, without question in our mind. Coming from the hang position today, we are looking to bite into large sets. On the opening set of 21 repetitions, in other words, we are looking for no more than 2 quick breaks. Pacing wise, we open with a single medium distance run. The following sum of the following two runs doesn't even match the first distance. They matter, but what is far more important past the opening run is our work inside the gym. Cycling the barbell well and steadily moving on the burpee box jumps. Individual pacings will vary on the burpee box jumps, with the intentions being that we are consistent with our footwork. This is a movement where an athlete can mistakenly take a handful of extra steps, wasting energy and seconds. Stay tight and deliberate with our movement here. Let's hold back a touch on the initial set of 21 repetitions, knowing that we want to accelerate through on the 15's and 9's. From a macro-level look, the first "round' (800 meters and 21's) is over half of the workout. So instead of aiming to pick up our pace on the final round (200 meters and 9'), let's aim to start our push in the second round, knowing that upon it's completion, we are 90% complete.


Metcon (Time)

For Time: 5 Legless Rope Climbs 10 Ring Muscle-Ups 5 Legged Rope Climbs 10 Ring Muscle-Ups

----------------- "He who has a why to live, can bear any how." – Victor Frankl People give up because they can’t find a meaning for their struggle. They give up, because they havn’t truly defined their purpose. What they are trying to create. Not someone else’s vision, but their own. Their true reasons for living today. And in the face of the extreme adversity, which comes with the pursuit of anything great… they broke. This is a process we can’t do enough – to revisit, reclaim, and bring back to the forefront of our thoughts, why we are doing what we do. How often we come back to this level of commitment is potentially the only true correlate to if we’ll reach our goals or not. Simply because, as Victor Frankl quoted, it’s that powerful. Years ago, the sub 5:00 mile was thought to impossible. Years before that, even more outrageous, was the thought of defying gravity. Yet, the 5:00 mile was broken. And a rocket, some metal tube, was hurled into outer space, beyond gravity. Beyond, the wildest of dreams of many. There is nothing, absolutely nothing, that cannot be broken by a superior will. Let’s never forget that.

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