Monday, December 17

Week #8 of "Grindstone". Starting our day building upon last week's combination of ring muscle-ups and double-unders, reaching higher in percentages per set than last week. Following, we'll move into Weightlifting. Repeating a Clean and Jerk complex from early November. Conditioning comes next, in the form of a 6-station 21-15-9 workout. ACTIVATION Rotating Stations Every 2:00, for 16:00 (2 Rounds): Station 1 – 30/21 Calorie Row Station 2 – 3 Russian Baby Makers, 3 Slow Walkouts, 3 Spidermans per side Station 3 – 24/17 Calorie Assault Bike Station 4 - 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats + 20 Sit-Ups

Grindstone - Clean and Jerk Complex (5 x 4)

5 Sets of the Complex: 1 Hang Squat Clean 1 Push Jerk 1 Hang Squat Clean 1 Split Jerk Set #1 - 70% of 1RM Clean and Jerk Set #2 - 74% of 1RM Clean and Jerk Set #3 - 78% of 1RM Clean and Jerk Sets #4+5 - 78-86% of 1RM Clean and Jerk Based off feel on the final two sets. Aim is to hold onto the bar for the entire duration of the complex.

Repeating a complex from November 9 of this year.

Belly Flop (Time)

21-15-9: Box Jump Overs, Power Cleans CTB Pull-Ups, Front Squats Lateral BB Burpees, Push Jerks Rx Box - 24"/20" Rx - 115/80

Stimulus wise, we are looking for a barbell loading that allows us to complete 15+ power clean and jerks, unbroken, when completely fresh. "Belly Flop" alternates between gymnastics and barbell as we move through the 21-15-9 repetition scheme. Although our minds can often associate a 21-15-9 as being a quick workout, this piece will reach past the 10:00 mark for the vast majority of us, which in other words places an emphasis on our pacing - and to come out of the gates with an intensity level that has the end in mind. When we look at a 21-15-9 workout, we also want to remind ourselves that upon completing the round of 21 repetitions, we are just short of 50% of the way (46.6% to be exact here today). This is worth keeping in mind given the duration of the workout. The first round, of the three, in other words is half of the workout's repetitions. With that in mind, it is our intention to pace our efforts so that we can give our best effort beyond that round of 21's… where most athletes will likely fall off their intended pace. Visualizing the 21's with planned breaks is a good practice to take to prevent us from pushing a bit too far, a bit too soon, which results in potentially spiking our heart rate and exhausting our chances to hold our pace. Two quick notes on the movements: Box Jump Overs - Extension on the top is not needed, and instead we are looking for a two foot jump onto (or over if desired) the box, with the repetition ending when both feet are on the ground on the opposite side. Lateral Barbell Burpees - Body along the long axis of the barbell (parallel to the bar) during the course of the burpee. "Open" standards here, with both feet jumping back and forward together during the burpee, followed by a two jump up and over the barbell. We can continue to stay lateral to the bar, or turn to face - athlete's choice. We just need the jump to to take place from both feet at the same time.


Metcon (No Measure)

Not for Score: Set #1: 40% of Max Ring MU + 100 DU + 40% of Max Ring MU Set #2: 35% of Max Ring MU + 80 DU + 35% of Max Ring MU Set #3: 30% of Max Ring MU + 60 DU + 30% of Max Ring MU Set #4: 25% of Max Ring MU + 40 DU + 25% of Max Ring MU Rest 2:00 between sets.

Percentage based off estimated Max Ring Muscle-Ups. Intentions here are to complete the percentages unbroken each time on the rings. Not for time or score, but we are looking to rest as little as needed between sets. If we do not have ring muscle-ups just yet (or are working on our consistency), a specific drill to you is always a strong option as is the strict banded ring MU, focusing on building strength in the unique range of motion of the movement. Volume wise, with any drill, we aren't looking to ever go to "failure", but rather a challenging amount that we can sustain for all sets and rounds. As an example, 5 repetitions on the band each set is a good repetition count here allowing us to put in repetitions for practice, but not so much that we lose our technique.

--------------- "Life is a wonderful, wonderful opera, except that it hurts." – Joseph Campbell Our life is a summation of what we think about. Where we choose to place our thoughts and attention, we become. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about. If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet, they were there all along. It’s called the "Reticular Activation System". We get what we focus on. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there. If we look for the positive, it will be there. Are we going to see the opera, or are we going to be distracted by the pain?

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