Wednesday, August 14

August 19, 2019

 

Going from a pretty big upper body focus yesterday to a fairly lower body focused workout today.

Plenty of work on the barbell, with the clean being the main priority.

Three separate pieces including the clean:
1. Technique
2. Barbell Cycling
3. Triplet Conditioning

Rounding out the day with a quality Body Armour session.

500 Meter Row
400 Meter Run

2 Rounds:
30 Seconds Samson Stretch
15 Glute Bridges
30 Seconds Cossack Squats
15 Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Front Squats

Barbell Cycling Squat Cleans (Time)

For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

This barbell conditioning piece uses your 1RM Clean to determine weights used
For example, if you have 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255
Use one barbell and change weights after you finish the prescribed reps

The first 18 reps of the workout are much lighter than the last 12
While it's tempting to bank a lot of time at the lighter weights, we also want to make sure you're composed for the heavier sets at the end
Move at a controlled pace on the first 2 bars to allow yourself to thrive on the last 3
This likely means steady singles from the beginning of the workout
Use the weight changes as an opportunity to catch your breath and recover a bit for the next weight jump

IHOP (AMRAP - Rounds and Reps)

AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans (165/115)
5 Hang Squat Cleans (165/115)
5 Squat Cleans (165/115)

Double Unders
Reduce Reps
1 Minute of Practice
90 Single Unders

Find a moderate weight on the barbell that you'll be able to cycle for quick singles on the cleans
This weight should be somewhere around 50-55% of your 1RM Clean
Looking to complete 3+ rounds today

The main thing to consider today is how to attack the barbell
With the power clean and squat cleans coming from the floor, these are likely best attacked as quick singles
With the hang squat cleans happening from above the knee, aim to complete this movement in 1-2 sets
5 unbroken or 3-2 will be popular options here
Aim to complete the double unders in 1-2 sets and find a moderate pace on the rower than allows you to maintain your barbell strategy

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts

Rest 2 Minutes Between

Slowing things down for today's Body Armor piece
The work is not for time, but move directly from one movement to the next and rest as needed following the pull-aparts
Choose weights that allow you to complete the work with 1 break maximum
You can increase weight or stay the same across

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