Tuesday, February 26
Three parts on our Tuesday: 1. Clean pulls, focusing on our bar path from the ground. 2. Interval conditioning involving heavier power cleans. 3. Body Armor to close. ACTIVATION 2 Rounds: 1:00 Light Bike + :30s Reverse Samson :45s Moderate Bike + :30s Walkouts :30s Fast Bike + 5 Good Mornings, 5 Stiff-Legged Deadlifts, 5 Deadlifts (empty BB) :15s Sprint Bike + 10 Russian Kettlebell Swings
Pausing Clean Pull (3 x 3)
3 Sets of 3 - Pausing Clean Pulls Two pauses, both for a full second at each position before finishing with a strong extension: Pause #1 - 3 inches off the floor Pause #2 - Just past the knee Set #1 - 80% of 1RM Clean Set #2 - 85% Set #3 - 90% Focusing on positioning here, which will lead into our conditioning that involves full power cleans. Pausing in these critical positions gives us a chance to check in with our bar path. The full movement starts on the ground, and finishes with triple extension (hips, knees, ankles) along with a shrug at the top, but the arms stay long and loose. There is no high pull in the range of motion. Throughout, our focus is on our lats and midline. Whereas our midline preserves the integrity of our posture and pull, the lats create the connection and keep the bar close. Athletes can use straps if they do desire, and complete these repetitions as "singles" (not touch and go repetitions). The aim here is to treat each and every clean pull as if it were a max-effort lift, coming from a dead stop on the floor.
Face Off (5 Rounds for time)
Every 5:00 x 5 Rounds: 3 Power Cleans (185/115) 9 Deadlifts (185/115) 12 Barbell-Facing Burpees 21/15 Calorie Bike/Row Rx+ (225/155) Record all five rounds, For Time Stimulus wise, we are going to limited by the power clean loading. We are looking for a load that allows us to complete 7+ repetitions unbroken when fresh, if we went for it. Although quick singles is an option today, given how we are striving for high intensity intervals, let's choose a weight that we are confident we could complete unbroken for a minimum of the first 3 rounds. Following, we are looking for unbroken deadlifts, into methodical, but aggressive burpees. Let's fine tune our ability to move through these burpees with speed, all the while, paying due diligence towards tight motions and calculated footwork (no wasted energy). The bike is a larger effort, and may very well be the majority of our "working time" for each interval. It is intended to be challenging. However, if we find ourselves on the first round still on the bike at the 3:15 mark, cap our efforts there, and whatever calorie was listed at that moment… let's chase that one down each round thereafter. Reasoning behind, is that we want the rest in there in order to preserve our ability to push with intensity. The intention is not a paced AMRAP today… instead, let's bring our intensity to these intervals with appropriate volume counts.
Metcon (AMRAP - Rounds)
3 Giant Sets, not for score: 10 Single Legged Dumbbell Deadlifts (each side) 10 Dumbbell Bench Press 21 Weighted Hip Extensions Rest 2:00 between rounds. On the single legged dumbbell deadlifts, we are holding two dumbbells. Allow the free leg to rise behind us as we descend into the negative, and move slowly with precision. Balance is an variable here. The dumbbells do not need to touch the ground, and for most athletes, they shouldn't in order to maintain sound positioning with our back. Complete all 10 repetitions on one side, and then switch. On the dumbbell bench press, we are looking for the traditional flat bench, dumbbell press. These weights do not need to be the same used for the single legged deadlifts. Lastly, on the hip extensions, hold a plate across the chest, with loads varying from 15# to 45# for stronger athletes. These are not intended to be exceedingly heavy, but rather more of a "repetition weight". Challenging, but never close to failure or even loss of form. On both dumbbell movements, athlete's are free to climb over the course of the three rounds.
---------------- "I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question." – Harun Yahya We are like the bird. We can go anywhere in the world. But despite having such an incredible capability, something holds us back. I don’t have the time. I’m not educated enough. I’m too old. I’m too young. I can’t afford this. This is all I’ve ever known. I’m afraid to fail. Every single one of the above can be legitimately, true. But even if that were the case, it doesn’t change the core of what they are. A list of excuses. This is not to be misinterpreted as belittling the challenge, or undermining the difficulty, as change truly does require an inhuman amount of effort. It is instead, seeing the list for what it is. What Harun Yahya expresses is a perspective: we always have the choice.
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