Week #2 of Grunt Work.
Full cycle details posted in "Workout Prep Notes".
As mentioned last week, Tuesday's will commonly start with a skill-based focus. Using our max-effort strict handstand pushup test last week as a baseline, we'll train percentages today across 10 submaximal sets.
Conditioning comes next, in the form of 5 x 3:00 on / 1:00 off intervals.
Row recovery to finish our Tuesday.
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Minutes 1+2 - 1:40s Light Bike
Minutes 3+4 - 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Minutes 5+6 - Half of the Barbell WU (below)
Round 1 - 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 - 5 Deadlifts, 5 Hang Muscle Cleans, 5 Power Cleans
:60s Laying Front Rack Stretch
:30s Wrist Stretches
Strict HSPU (10 x 30%)
Using last week's measure on our current max set, complete:
30% of Max Strict Handstand Pushups
Each set must be unbroken, and athletes are to rest as needed between. With the piece having a 7 minute time cap, we are looking to challenge ourselves by getting back onto the wall sooner than we want to. As an example, if an athlete has 10 unbroken strict handstand pushups, he or she would be completing 10 x 3 within 7 min.
Last week, during the max effort test, we had the below two options if we did not yet have (3) unbroken strict handstand pushups.
Dumbbell Strict Presses
Barbell Half Presses
Dumbbell Strict Presses - With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We're aiming to be in the 8-15 repetition rep range.
Barbell Half Presses - Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses - let's choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.
After choosing our movement, complete a full max effort set if we have not. If we are testing today, complete 7 sets of the 30%. If we tested last week, let's take 30% of that and complete the full 10 today
Bad Blood (5 Rounds for reps)
1:00 - Burpee Box Jumps (24"/20")
1:00 - Power Cleans (155/105)
1:00 - Bike / Row
1:00 - Rest
Enter all five rounds of totals (if we complete 10 burpees, 12 power cleans, and 12 calories on the bike, that would be 34). That way we can see our pacing throughout the five rounds. The system will compute the sum total for our score for the day.
Metcon (AMRAP - Rounds)
Focusing on finding paces today, building awareness of speeds. We'll be moving through 4 rounds of varying speeds, for a total consecutive row of 2,400 meters.
2,400 Meter Row
Meters 0-200 - 2K Pace + 15 Seconds
Meters 201-400 - 2K Pace + 10 Seconds
Meters 401-600 - 2K Pace + 5 Seconds
Not for score, and rather for recovery and pacing practice.
Let's take an athlete who has a current/estimated 2K row time as 7:00 flat. Their average /500m pace for that effort would be 1:45. So for today's workout, they would complete:
Meters 0-200 - 2:00 / 500m pace
Meters 201-400 - 1:55 / 500m pace
Meters 401-600 - 1:50 / 500m pace
After completing the last 200 meter portion above, we roll directly back to the first pace. Repeating this for a total of (4) iterations, we have our 2,400 meter row.