Wednesday, August 14

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


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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