Tuesday, May 14

De-Load Week ACTIVATION 1 Round: 12/9 Calorie Row, 5 Russian Baby Makers 12/9 Calorie Row, 10 Spiderman + Reach (5/side) 12/9 Calorie Row, 15 Glute Bridges Followed by 2 Rounds: 1 Round of "Strict Cindy" (5 Strict PU, 10 Pushups, 15 Air Squats) 20-30 Single or Double-Unders 5 Good Mornings 5 Elbow Rotations 5 Strict Presses 5 Hang Muscle Cleans 5 Stiff-Legged Deadlifts All done with an empty barbell

3-Pause Power Clean (6 x 2)

6 Sets of 2: 3-Pause Power Clean - http://youtu.be/MYHSqxmn3sA Each pause lasts 2 seconds: Pause #1 - Knee Level Pause #2 - Jumping Position Pause #3 - Receiving Position Set #1 - 60% Set #2 - 65% Sets #3+4+5+6 - Build to a heavy. Resting as needed between sets, the aim is to stay on the lighter side today.

Undercover (3 Rounds for time)

3 Rounds: 15 Power Cleans (115/85) 20 Pushups Into 2 Rounds: 27/21 Cal Row 75 Double-Unders Into 1 Round: 50/35 Assault Bike These three parts are all for time. Moving directly from the completion of the first part into the second, and then into the third, we will have a single time to record.

These workouts can often be challenging to pace. Largely in part because they are simply different. We know AMRAP's, we know how to pace a 3 round effort, 5 round, 7 round. But the transitioning workout challenge our pacing, which is why we are integrating this scheme in today. We aren't moving into the initial 3 round triplet with reservation, but instead entering it with the larger picture in mind. It's not about going slow, but instead about taking the whole effort and finding a pace that we never have to slow down on. Stimulus wise, we are looking for a light power clean barbell weight. One that we are confident we could cycle for 25+ repetitions unbroken, when completely fresh.

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