Saturday, August 24

Setting the tone for a big clean and jerk day with a technique complex to start things out. After that we move into the 3rd iteration of "Beast Builder" barbell cycling. Rounding things out with a big chipper workout. You have the option to complete this as an individual or as a team. MOBILITY - Athlete can complete before class Pigeon Stretch: 2-3 Minute Each Side - Puppy Pose: 2 Minutes - Kneeling Split: 2 Minutes Each Side - ACTIVATION 2 Rounds: 200 Meter Run 15 Calorie Bike 10 Glute Bridges 5 Walkouts

Front Squat + Jerk Complex (5 x 4)

On the 2:00 x 5 Sets: 1 Pausing Front Squat 1 Pausing Push Jerk 1 Front Squat 1 Push Jerk Pausing Front Squat: Pause 2 Seconds in the Bottom Pausing Push Jerk: Pause 2 Seconds in the Dip & 2 Seconds in the Catch Start at 60% of 1RM Jerk and steadily build to a heavy complex

Runaway Train (Team Version) (Time)

Teams of 3 (30 Minute Cap) 3 Rounds: 400 Meter Team Run 80/60 Calorie Bike or Row Directly Into... 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 Clean and Jerks (205/135) In "Runaway Train" teams will complete the 3 round buy-in of running and biking or rowing before you move to the barbell All teammates will run together for the 400 meters, but will split calories and clean and jerks as they see fit There is a time cap of 30 minutes on this workout Use one barbell and change out your own weights It is ok for teammates to have multiple bars if using different barbell weights The cleans can be squat or power and the jerks can be push jerks or split jerks Adjust weights as necessary to meet the following stimulus: First 2 Bars: Light Middle 2 Bars: Moderate-Heavy Last Bar: Heavy STRATEGY This workouts alternate between everyone working and only one person working at a time On the team runs, move at a pace that all athletes can maintain, as you can't start the bike until all teammates have returned On the bike, push hard when it is your turn and switch out before you start to slow down This will likely be between 7-10 calories or 10-20 seconds Understanding the total volume of clean and jerks today (105) with ascending weights, the best option is likely to attack the first two bars in small sets and the last 3 bars in singles On the first two barbells, you can think about going sets of 3-5 If that starts to slow you down or gas you too much for the next round, singles are the better option

Runaway Train (Individual) (Time)

3 Rounds (30 Minute Cap): 400 Meter Run 25/18 Calorie Bike or Row Directly Into... 15 Clean and Jerks (115/85) 12 Clean and Jerks (135/95) 9 Clean and Jerks (155/105) 6 Clean and Jerks (185/135) 3 Clean and Jerks (225/155)

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