Tuesday, December 4
Metcon (AMRAP - Reps)
Every 2:00 x 5 Rounds: 20/14 Calorie Row Time remaining inside each 1:30 window, Max HSPU At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round. Rounds 1+2+3 - Strict Handstand Pushups Rounds 4+5 - Kipping Handstand Pushups
Handstand pushup conditioning to start our day, leading into barbell work. Building to a heavy single on the push jerk. This will lead us into our conditioning effort for the day - and ascending repetition workout comprised of deadlifts, hang power cleans and push jerks at a moderate load. Lower volume day, so that we can bring higher intensity.
Push Jerk (E2MOM x 5)
On the 2:00 x 5 Rounds: Set #1 - 5 Push Jerks Set #2 - 4 Push Jerks Set #3 - 3 Push Jerks Set #4 - 2 Push Jerks Set #5 - 1 Push Jerk Building to a heavy at each, but not a max effort. Moving by feel today, with a starting area for the set of 5 in the ~70% range of our best jerk, climbing in steady increments from there. All repetitions come from the rack.
Down Time (AMRAP - Rounds and Reps)
Ascending Ladder for 7 Minutes: 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks 9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks 12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks ... Rx - 135/95 Continue to add (3) repetitions per round until the 7:00 time cap. Scoring will be rounds plus repetitions, which is simply easier to record than doing the math on our own. As an example, if we complete the round of 15's and finish with 5 deadlifts, that would be 5 rounds + 5 repetitions. Stimulus wise, we are looking for a barbell that we are very confident we could complete 21 push jerks with, unbroken when fresh. Strategy wise, we want to always be wary of the ascending ladders. Workouts such as so can trick us into moving too fast, too soon, coming out of the gates too aggressively. The "real" workout does not begin for us until the 12's and beyond. And when we get there, that's when we want our larger sets. Not in the beginning of the workout. The deeper we move into an ascending repetition scheme, the more challenging the sets become. Being heavily fatigued and approaching 18 push jerks can cause several breaks if we don't plan our efforts accordingly. Pace the front end, and at the 3:30 mark, aim to move 10% faster.
----------- "You’re remembered for the rules you break." – General MacArthur There’s something oddly intoxicating about fitting into a group. By falling in, to cultural norms. It’s truly in our DNA – to connect with others through similarities. That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own vision. And that in itself, can be the death of a dream. This can often happen without even a conscious realization. These "unspoken rules" that society lives by can hold us back. The "unspoken beliefs" that we should live life a certain way. We sit humbly at the feet of anyone we can learn from. Always a student. Yet, hold the arrogance of belief. Some rules are just meant to be broken.
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