Tuesday, February 19

Reduced volume today, moving through three parts: Power Clean Technique Interval Conditioning Recovery Midline Aim today is a low impact day, while breaking a good sweat. Tomorrow, we'll follow in suit, tapering further while keeping movements refined and ready. ACTIVATION 2 Rounds: :30s Light Bike + :30s Reverse Samson :30s Moderate Bike + 21 Banded Good Mornings :30s Fast Bike + :30s Walkouts + 10 Empty Barbell Deadlifts 2 Rounds: :20s Jumprope (singles or doubles) 5 Hang Muscle Cleans + 3 Hang Power Cleans (empty BB) :60s Thoracic Opener

Power Clean (7 x 1+1)

7 Sets: 1 Pausing Power Clean 1 Power Clean Pausing Power Clean - https://www.youtube.com/watch?v=MYHSqxmn3sA&feature=youtu.be On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing. Pause #1 - Knee Level Pause #2 - Mid-Thigh (jumping position) Pause #3 - Quarter Squat (receiving position) At knee-level, we are looking for vertical shin bones. With the pause, we can check in here to ensure. By moving into a vertical shin position, we'll find our shoulders over the bar, and our hamstrings engaged. This maximizes our power and a crucial position to hit on the movement. On the second pause at mid-thigh, we are looking to be squeezing the lats down. Close the armpits. By firing the lats, we'll keep the bar tight to the body. Also in this position, push your knuckles to the floor. Here is where it's common to see a slight arm bend. Go the otherway, and push our knuckles down to maintain position. In the quarter squat receiving position, here's our catch. Weight back towards the feels, rigid midline, and elbows high so that the bar is on the shoulders, not the wrists. Percentages are intended to be light. All techique today. Set #1 - 50% of 1RM Power Clean Set #2 - 55% of 1RM Power Clean Set #3 - 60% of 1RM Power Clean Sets #4+5 - 65% of 1RM Power Clean Sets #6+7 - 70% of 1RM Power Clean Rest as needed between sets, aiming to keep it to 90s or less.

Sling Shot (5 Rounds for time)

5 Rounds: 40 Double-Unders 5 Power Cleans (155/105) 7 Bar-Facing Burpees Rest 1:00 Five intervals, bringing speed to our training today while keeping impact low. Although we have a built in rest allowing us to push our paces, let's operate at 90% today. Not 100. Dialling in technique under breathing on the barbell, and focusing in on our foot-work on the bar-facing burpees. Stimulus wise, we are looking for a moderately-heavy barbell. One that we are very confident we could complete 12+ unbroken repetitions when fresh. These reps do not need to be touch and go, but they do need to be executed with excellent technique. This is far more important today than anything else. Let's use these repetitions to prime ourselves for Friday. Record all five round times, with the system score being placed to the slowest. Great chance to work on consistency here today.


Metcon (Time)

Recovery Bike 20:00 Recovery Effort On the 5:00, 10:00, and 15:00: 20 GHD Sit-Ups 20 Hip Extensions Aim here is a recovery, restorative pace. A controlled heart rate, bringing the body down from the higher intensity intervals. In the absence of a GHD machine, complete as abmat sit-ups and banded (or empty barbell) good mornings.

------------ "Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time." - Thomas Edison Failing hurts. Let’s not beat around the bush here. It’s not a comfortable place. But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what it actually means to "fail". The nature of a failure is not to tell us who we are. It’s not to tell us if we are good enough, or deserving enough, to succeed. The natural of a failure, is to tell us a way that didn’t work. It’s to educate us. And above all, to test us. To see if we really have the guts. "Giving up" is our greatest weakness purely because it counters our greatest strength. That of adaptability. As history has shown, we just need to pick ourselves back up. When we train ourselves to view failure as the teacher and guide she is, there is only one move to make - to try one, more, time.

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