Saturday, July 27

Finishing out Week #4 in "Sled Dog". 3 Parts to our Saturday: 1. Clean Complex 2. Barbell Cycling - "Beast Builder", Version 2. 3. Conditioning, revisiting a workout from last year. "Heartburn". ACTIVATION 2:00 Assault Bike (Light Pace) Into 1 Round: 10 Pausing Glute Bridges 20 Abmat Sit-Ups … 1:00 Laying Front Rack Stretch 1:30 Assault Bike (Moderate Pace) Into 2 Rounds: :15s Superman Static Hold :15s Handstand Hold Stretch … 1:00 Laying Front Rack Stretch 1:00 Assault Bike (Fast Pace) Into 2 Rounds: 5 Deadlifts 4 Hang Muscle Cleans 3 Power Cleans 100 Meter Jog All with an empty barbell.

Barbell Cycling - "Beast Builder V1" (Emom 7)

On the Minute x 7: Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 - 5 Hang Squat Cleans + 3 Push Jerks Min #4 - 4 Hang Squat Cleans + 4 Push Jerks Min #5 - 3 Hang Squat Cleans + 5 Push Jerks Min #6 - 2 Hang Squat Cleans + 6 Push Jerks Min #7 - 1 Hang Squat Clean + 7 Push Jerks Barbell Loading - 53% of 1RM Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind.

Heartburn (Time)

1 Mile Run, directly into: 10 Rounds of the "Bergeron Beep Test" 1 Round of "BBT": 7 Thrusters (75/55) 7 Pull-Ups 7 Burpees

Last completed September 29, 2018. Top times fromComptrain Leaderboard: Dillon Painter 16:58 Kendall Vincelette 17:20 Post completion time to the tracker. If we are not running today, completing an equal row (1,600 meters), is our recommended modification. After a single mile run, the athlete moves into 10 rounds of the 7/7/7 complex (Thruster, Pull-Up, Burpee). Standards on the pull-ups are chin over, with burpees being of the classical sense. Jump and touch hands overhead with open hips and knees (not bar over today). Time wise, we are looking at spending similar ranges on both parts – run and indoor work. Pacing wise, we want to place our effort however more on the rounds of BBT, than the run. Reason being, transitions. On the run, let’s push our pace to roughly the 2-3 mile pace we would hold if running a time trial. Fast and aggressive, but one that we can run directly indoors to start the first thruster. And on this run, on the final 200 meters, slow our pacing just a bit further to gather ourselves for the work inside. Inside the gym, transitions count. In full, we are looking at 30 transitions from the start of entering the gym. It is incredibly easy to allow a second or two to tick by without us even realizing it. With diligence in our transitions, it is entirely possible to move upwards towards a minute faster in today’s workout. As we push our transitions, we also need to take into account how we "recover". On the thrusters and pull-ups, although methodical efficient movement will be our aim, it will be challenging to level out our breathing and heart rate during these movements. What is far easier to control our breathing on, is the burpees. Completing these burpees as "breathing burpees" affords us a chance to slow the pace just enough for us to continue the pace on the next round. "Breathing burpees" are simply a very controlled pace, where after the jump and clap, we allow our arms to slowly come down to our sides, as we

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