Starting our day building to a heavy single on the power clean.
This will lead us into our conditioning for the day - a triplet of double-unders, biking, and push jerks.
Body Armor to close the day, building to a heavy deadlift while we work in accessory movements between.
500 Meter Row
10 Hollow Rocks
10 Superman Rocks
3 Barbell Good Mornings
3 Hang Muscle Cleans
3 Empty Barbell Stiff-Legged Deadlifts
3 Hang Power Cleans
Power Clean (EMOM 10)
On the Minute x 10:
On the 0:00... 3 Power Cleans @ 65%
On the 1:00... 2 Power Cleans @ 70%
On the 2:00... 1 Power Cleans @ 75%
On the 3:00... Rest
On the 4:00... 3 Power Cleans @ 70%
On the 5:00... 2 Power Cleans @ 75%
On the 6:00... 1 Power Cleans @ 80%
On the 7:00... Rest
On the 6:00, 7:00, 8:00, 9:00 and 10:00 - 1 Power Clean, climbing.
All percentages are based off our estimated 1RM Clean. Build to a heavy single for the day.
Squeaky Wheel (AMRAP - Rounds and Reps)
20/15 Calorie Bike/Row
10 Push Jerks (165/110)
"Squeaky Wheel" combines two basic monostructural movements with a moderate push jerk. Stimulus wise, we are looking for a loading that we are very confident we could complete 10+ rounds unbroken, and during the actual workout, we break at most one time. The aim is a challenging weight, but not one that we need to split as 4-3-3.
Strategy wise, our first focus is on the push jerks. Naturally, if we either miss a repetition or require additional breaks, we will be left staring at a barbell on the floor as seconds move by. Minimizing seconds not moving forward in a workout is almost always the first place we direct our efforts to, and those seconds if they come lie dominately from the push jerk barbell. As we move through these repetitions early in the workout, a focus point is our lockout. Looking at the workout as a whole, our shoulders will be "working" for all three movements. Double-Unders do amount to a tax on the shoulders, and we naturally do not want to ignore the effort our arms will give us on the bike. To ensure that our pace on the push jerk barbell is maintained throughout the full duration, a focus here is to use our legs to the full capacity we have them for. Place a large emphasis on our dip drive, elevating the bar as high as we possibly can, followed by an immediate punch to lockout. This allows our legs to stand the bar to the finish of the repetition versus the press-out. Press-outs early, will catch up later.
Backplanning, looking at the biking.. this is our pacer for the workout. We want to transition into and our of the rope and barbell with a purpose. But on the bike, we can find our composure here. Regain our breathing, and focus on controlling our heart rate. On the final few calories before finishing our total, ease off the pressure from our arms to the handles, and slow our pace just slightly. This will afford us a brief recovery in the final seconds on the bike, facilitating a quick and effective transition to a large set of push jerks.
Lastly on the bike - our pace here is relative to our capacity on the jump rope and push jerks. If we know we will require breaks on one or both movements, pacing the bike to a slower pace pays to our advantage. It allows us to push on the movements we struggle with, versus failing multiple repetitions due to fatigue on already challenging movements. If the opposite is true, and we feel confident in moving unbroken throughout the duration, now the question is: how hard can we push the bike? Along with our transition times between movements, our pace on the bike will be the separator between athletes moving unbroken. It now becomes a balance of "how hard can we push", while still allowing our immediate transitions and unbroken sets.
On the double-unders, we have a good chance to practice larger sets of repetitions as we close in on the Open. If this is a movement we struggle with, affording ourselves a full 1:30 each round for practice is an ideal training setting.
Metcon (5 Rounds for weight)
5-4-3-2-1: Heavy Deadlifts
After each set:
10 Tempo Dumbbell Bench Press
15 Weighted AbMat Sit-Ups
5 Deadlifts - 70% of 1RM Deadlift
4 Deadlifts - 73-75% of 1RM Deadlift
3, 2, and 1 - Build to a heavy.
Rest 2:00 between sets.
On the deadlifts, we are looking to build towards a heavy single following our conditioning today. Moving heavier loads after an intensive conditioning piece is a skill to consistently refine. To clarify - looking for a heavy single, and not a max effort single. Let's place more emphasis on our movement, than the loading on the bar. On these repetitions, we'll start 70%, climb 3-5% for the following set, and it's athlete's choice beyond that. We can continue to climb in the same 3-5% jumps, entirely based on feel of the previous set.
Following each set, we have two additional accessory movements.
Tempo Dumbbell Bench Press - Two dumbbells, on a flat bench. A tempo descend down for 5 seconds, followed by an immediate press to extention.These seconds will add, resulting in a challenging set of 10. The loadings, given that time under tension, will naturally need to be lower than we normally may complete on a regular dumbbell bench press.
Weighted AbMat Sit-Ups - Anchor our feet, and hold a loading across the chest. A dumbbell or plate held close, and a loading that allows all 15 repetitions to be completed unbroken. Athletes are free to stay at the same weight across, or build to a challenging set by the end of the 5 sets.
"When nothing seems to help, I go and look at a stonecutter hammering away ah this rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not the blow that did, but all that had gone before." - Jacob Riis
The Chinese Bamboo tree, like any plant, requires nurturing. Fertile soil, water, and sunshine. After 1 month of the seeds being planted, nothing can be seen. A full year goes by, but, there still is nothing visible.
A full four years pass by.
And there is still nothing.
At the fifth year, the bamboo tree breaks through the soil. And in a matter of 6 weeks, the tree grows 80 feet.
During those four years, the Chinese Bamboo tree was not laying dormant. It was quite the opposite, growing an intricate and massive root system beneath the surface. It was working harder than ever, building the base of which it allows it to be.