Wednesday, May 29

July 7, 2019

 

Starting the day building upon our handstand pushup progression from last week.

Push Jerk skill and strengthening to follow, which will lead us into our conditioning for the day - AMRAP 15 of double-unders, dumbbell hang clean and jerks, and rowing.

Body Armor to close.

ACTIVATION
3:00 Tempo Bike
1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

1 Round:
3 Spidermans each side
12 Hollow Rocks
3 Walkouts
12 Superman Rocks

3:00 Tempo Bike
1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

1 Rounds:
7 Pushups
5 Elbow Rotations (empty barbell)
3 Pausing Strict Presses (2s pause overhead)

Metcon (Time)

12 Sets for Time:
30% of Max Strict HSPU

Last week, we completed 10 sets at 30%. Using the same number, we are increasing to 12 sets. If completed last week, your previous time will display below. Let's see how close to it we can come, despite the additional 2 sets.
Score reps in comments

Last week, we completed 10 sets at 30%. Using the same number, we are increasing to 12 sets.

Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 6 unbroken strict handstand pushups for time.

On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3. Let's choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:

Elevated Platform Strict HSPU
Strict Presses with Dumbbells
If we move towards the elevated platform, we want to be wary of what the platform can train - that specific range of motion. If it is to build comfort and confidence in the HSPU, that's a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.

Push Jerk (3 x 2, 5 x 1)

3 Sets of 2:
Pausing Push Jerk
1s Pause in Dip, and Catch

Followed by…

5 Sets of 1:
Push Jerk

On the first part, we have 5x2 pausing push jerks. In this movement, we have (2) pauses - in the dip, and in the catch. With a single second at each position, this is a chance to confirm our movement. The first pause is in the same position as our jerk drives from before… quarter squat. Our second pause is in the same quarter squat, as we receive the bar overhead. This affords us a chance to ensure that our butt is not only back on the dip/drive, but when the barbell is locked out overhead.

Percentages:
Set #1 - 50%
Set #2 - 55%
Set #3 - 60%

On the following Push Jerks, let's build to a heavy for the day. With the option of a warming lift or two prior to, let's start our 5x1 @ 70% and climb from there. Heavy today, but not an all time max. Let's instead confirm the positions we drilled in the earlier parts with now more challenging loads… and fight off the bad habits.

Bel Air (AMRAP - Rounds and Reps)

AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row

Inside "Bel Air", we have a workout focused on engine management.
Stimulus wise, we are looking for a dumbbell that we are very confident we could complete 30+ repetitions unbroken when fresh. Inside this effort, let's change arms every 5 repetitions.

In the three movements of the workout, everything is "manageable". Athletes will be able to move through these sets in large, potentially even unbroken sets throughout. Inside of that, the separation now occurs in the speed of our movement, most notably on the transitions between stations and/or breaks, along with our rowing speed.

This is an excellent workout to track our round times on. Although challenging to always record during the workout, even rough points of capture after each row can be of large benefit to review post-workout. Another option is to keep in mind where we are at the 7:30 mark (halfway point), to compare the first and second half.

We are notorious for making our first round our fastest. More times than not, it should be. But, what it should not be, is by a lot. This is the pitfall many athletes find themselves in, where minutes 9-14 is a slow grind that puts us behind our pace. If we begin with the end in mind, and place our best effort in those minutes (9-14), chances are that we'll start at an appropriate pace.

**EXTRA**

Metcon (AMRAP - Rounds)

3 Sets:
30 Banded Pull Aparts - http://youtu.be/VHRiIjvHJpY
30 Banded Push Downs - http://youtu.be/TcuF2yVabTY

Not for time, but moving through these repetitions with a purpose. Let's aim to keep these dynamic and quick, pulling blood to the muscle groups. Good to let it burn here.

Tension wise, we want a lighter band that we believe will challenge us while allowing us to move unbroken through at least 2 rounds.

-----------------------------

"There will never be better you, than you."

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, "worthy of acceptance or belief."
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further.

We have incredible leaders to guide us. But we must blaze our own trail. It is the only way for us to reach out true potential. There will never be a better you, than you.

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