Alternating EMOM x 12 (3 Rounds):
Minute 1 - :50s Row
Minute 2 - 5 Scap Retractions + 7 Kip Swings + 9 Pushups
Minute 3 - :50s Bike
Minute 4 - 25-50' Handstand Walk (or :50s practice)
Metcon (AMRAP - Reps)
Saving Grace Team Version
Teams of 3, 30:00 Time Cap:
60 Kipping Handstand Pushups
20 Bar Muscle-Ups
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/125)
30 Clean and Jerks (205/145)
Stimulus wise, we are looking to finish with a heavy barbell at the end, but one that singles are there for with our teammates. To take a look at each barbell weight so that we can plan:
Weight #1 - A weight all teammates can cycle for 18+ repetitions, when fresh.
Weight #2 - A weight all teammates can cycle for 15+ repetitions, when fresh.
Weight #3 - A weight all teammates can cycle for 12+ repetitions, when fresh.
Weight #4 - A weight all teammates can cycle for 9+ repetitions, when fresh.
Weight #5 - A weight all teammates can cycle for 6+ repetitions, when fresh.
Weight #6 - A weight all teammates can cycle for 3+ repetitions, when fresh.
Throughout the workout, we have a single teammate working, with two resting. Starting with the gymnastic based buy-in, playing to strengths can be of large benefit here. As we move through the repetitions, especially in the first round, we want to ensure that we are keeping the larger picture in mind - that we have three rounds of these reps. Each teammate will be performing a large amount of handstand pushups, so conserving our repetitions to avoid "hitting a wall" will be naturally very important for us to take into consideration as we enter the workout.
On the barbell, a similar mindset can be taken here. We may be tempted to "touch and go" decent sized chunks in the earlier rounds, and although touch and repetitions may be the right call here, we want to recognize that it's the 4th, 5th, and 6th barbell that make up the real workout for us. And with the heavier loads, transitions start to slow, setup times start to grow, and seconds can disappear quickly. Keeping the end in mind here, we want to pace our teams efforts for those final three barbells.
Metcon (AMRAP - Reps)
Saving Grace - Individual Version
21 Kipping Handstand Pushups
7 Bar Muscle-Ups
12 Clean and Jerks (155/105)
9 Clean and Jerks (185/125)
7 Clean and Jerks (205/145)
5 Clean and Jerks (225/155)
An all gymnastic buy-in, into 30 clean and jerks where we will be climbing weight throughout.
Stimulus wise on the barbell, we are looking to match the following stimulus guidelines:
1st Barbell - A load we could "touch and go" for 12+ repetitions unbroken, when fresh.
2nd Barbell - A load we could "touch and go" for 9+ repetitions unbroken, when fresh.
3rd Barbell - A load we could "touch and go" for 6+ repetitions unbroken, when fresh.
4th Barbell - A load we could "touch and go" for 3+ repetitions unbroken, when fresh.
Inside the workout, these may very well be quick singles from the onset, but they are all loads that we feel capable of cycling inside the workout. None of these should be max effort attempts. In that as well, athletes are allowed to power or squat the barbell, as well as choose their overhead (push jerk or split jerk).
Starting with the gymnastic buy-in, let's err on the side of caution on the first round. A shoulder intensive start, where we are at risk of hitting the wall early on if we open up to aggressively. Breaking before we need to here will afford us the chance to pick up speed in the third round, versus grinding out final repetitions and losing seconds between breaks.
On the barbell, we recognize that it's the 3rd and 4th barbell that make the workout. Keeping the end in mind, let's pace our efforts to move at our best here. Moving through the first two barbells at a methodical pace here will allow us to approach those final 10 reps strong. This is important as we all can relate to how fast the seconds disappear when the barbells get heavier, and our transitions lengthen between passing repetitions.