Wednesday, November 21

A different kind of Barbell Cycling to start our Wednesday. Coupling higher repetition front squats with a varying type of burpee, our aim today is to focus on our front cycle cycle speed and cadence. Stimulus notes below. Body Armor to follow, in the form of "On the Minute" drill combining kettlebell walking lunges, deadlifts, handstand walking and double-unders. Midline cashout to finish. ACTIVATION EMOM x 16 (4 Rounds) Minute 1 – 200 Meter Run Minute 2 – :30s Plank Hold + :30s Dowel Passovers Minute 3 – 50s Bike or Row Minute 4 – Two Parts of the BB Warmup Barbell Warmup: Round 1 - 5 Good Mornings + 5 Back Squats Round 2 - 5 Hang Muscle Cleans + 5 Strict Presses Round 3 - 5 Front Squats + 5 Hang Squat Cleans Round 4 - 10 Slow Burpees

Barbell Cycling 1 (3 Rounds for time)

With a Running Clock: On the 0:00… 15 Front Squats, 15 Lateral Barbell Burpees 12 Front Squats, 12 Lateral Barbell Burpees 9 Front Squats, 9 Lateral Barbell Burpees Rx - 95/65 On the 4:00… 12 Front Squats, 12 Burpee Box Jumps (24"/20") 9 Front Squats, 9 Burpee Box Jumps (24"/20") 6 Front Squats, 6 Burpee Box Jumps (24"/20") Rx - 115/80 On the 8:00… 9 Front Squats, 9 Burpee Box Jump Overs (24"/20") 6 Front Squats, 6 Burpee Box Jump Overs (24"/20") 3 Front Squats, 3 Burpee Box Jump Overs (24"/20") Rx - 135/95

Post all three times to the tracker below, where our score will be the total time added together by the system. Aiming to put intensity behind our cycling of these front squats in this conditioning piece. Loadings are intended to be on the manageable side. We are looking for every single set to be unbroken. With that, the question now is, how fast can we cycle the load and the burpee repetitions. On the front squats, with again the intention on each set being unbroken, here are some additional guidelines to choose the right loading: Part #1 - A load we can cycle for 30+ repetitions unbroken when fresh. Part #2 - A load we can cycle for 25+ repetitions unbroken when fresh. Part #3 - A load we can cycle for 20+ repetitions unbroken when fresh. On these front squats, when the lactic sets in, we naturally find ourselves pausing at the top of each rep to afford our legs a brief moment of rest. As we are in training today, here is our micro-goal for this piece… to eliminate all pauses. To see what's there. To find a new speed in cycling these weights. We always want to meet the standards (coming to full extension), but aim to go right back down for the next repetition. In training, we are not afraid to make mistakes and potentially come out too aggressively. On the flip side… if we never make mistakes, we aren't playing aggressive enough. On the burpees, Part #1 is lateral barbell burpees, where our body is parallel to the barbell during the burpee. On Part #2, these are box-facing burpee box jumps where we'll find extension on top of the box. On Part #3, we are still completing box-facing burpee box jumps, with the repetition ending when we make it to the opposide side (box jump over).

Metcon (AMRAP - Reps)

Alternating On the Minute x 12 (4 Rounds): Minute 1 - 50' Front Rack DB/Kettlebell Walking Lunge (50's/35's) Minute 2 - 9 Deadlifts (275/185) + 25' Handstand Walk Minute 3 - Max Reps Double-Unders Minute 4 - Rest

Score is total double-unders over the course of the 4 rounds. Enter each round below, and the system will compute the sum total for us. Stimulus wise, we are looking for a kettlebell weight (this is one kettlebell per side) that allows us to complete each 50' segment unbroken. Not only that, we should be able to continously step through without needing to pause at the top of any repetition. On the deadlift, we are looking for a loading that would allow for 20+ repetitions unbroken when fresh. On the moderate to heavy side, and a load that we are very confident we can complete each round in with at most a single break. On the handstand walk, we are looking for a distance that we can complete, with the deadlifts in consideration as well, by the :50s mark of each round. If we reach the :50s mark, cap our efforts there and move onto preparation for the next minute, double-unders.


Not for Time: 20 Strict Toes to Bar 40 GHD Sit-Ups 80 AbMat Sit-Ups No set needs to be unbroken - break as seen fit, working towards the totals of each movement before moving onto the next.

"If you want to be truly successful at it, you cannot be content with pretty good." – Tim Grover Pretty good is decent. Pretty good is average. Pretty good, checks the box. Pretty good is the enemy of excellent. How we do anything, is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through "good enough". What actions this week have been "pretty good"? Are they coming around our way this week, perhaps today, for a second round?

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