Friday, August 16
Big deadlift and odd-object day coming off yesterday's recovery. Starting with some percentage work on the deadlift before cycling a heavier bar within "Hangnail" It's about control in the midline piece to finish out the day. 2 Rounds: 20 Banded Good Mornings (Light Tension) 15 Calorie Bike 10 Light Single Arm Dumbbell Strict Press (5 Each Side) 5 Inchworms Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats
3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85% Alternating between sets of 3 at 70% and increasingly heavy single deadlifts (75-80-85%) 6 total working sets, resting as needed between Round percentages up or down as needed to create clean numbers to work with We can listen for two clicks today when deadlifting. The first happens before we even lift the weight. When getting set-up in the bottom, pull up on the barbell without lifting it off the floor to "take the slack out of the bar". This sets the body into a more active position to lift heavy weights. The second click happens on the way down. When trying to get strong, we want to control the bar as much as we can. If we "click" the bar off the ground instead of slamming it into the floor, we are using more muscle and not just gravity to help get the bar off the floor. Lightly "clicking" the bar gets us a lot stronger than slamming.
Hangnail (AMRAP - Rounds and Reps)
AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Bike/Row 20 Barbell-Facing Burpees 15 Deadlifts (245/165) On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating. In "Hangnail", we take on a chipper style AMRAP where finishing two rounds will be a strong challenge, no less finishing three. Inside of these rounds, each set is purposely set slightly above totals we would feel comfortable moving through "unbroken" for rounds. This applies most specifically to the dumbbell and the deadlifts, where a planned, brief break can allow us to continue the pass forward. How it applies to the bike and bar-facing burpees is a level, deliberate pacing effort that is held with the 16:00 effort in mind. Stimulus wise, we are looking for a loading that we confident we could complete 30 repetitions unbroken on the dumbbell. This comes out to 15 repetitions on each side, and if we were to go for it, we again are confident we could accomplish so. With that said, a planned quick break may be of strong benefit for us with the larger picture in mind. Stimulus wise on the deadlift, we are looking for a load that allows for 25+ repetitions unbroken, when fresh. A loading above the "moderate" loading we commonly use, but a weight we are confident moving through all rounds with at most, two quick breaks. In AMRAPs that end with higher round counts, we can visually see the trend of our intensity if were have those times to look through post-workout. Here, with longer rounds, we have the chance today to gauge our pacing on rounds that reach beyond the 5:00 mark.
Metcon (AMRAP - Rounds)
3 Giant Sets: 6 Glute Ham Raises 9 Strict Toes to Bar 15 Weighted Hip Extensions 21 Weighted AbMat Sit-ups Rest 1:30 Between Sets The focus is control over speed on all 4 movements Controlling the negative portion, or the eccentric, is what gets you the most bang for your buck Break these sets as needed to maintain quality movement and controlled speed You can increase weight or stay the same on the hip extensions and abmat sit-ups
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