Friday, August 30

September 13, 2019

 

We open up the day with box squats, a twist on the traditional back squat that involves more posterior chain.

Our clean complex that follows leads us into our clean-heavy metcon, "Squeaky Clean".

Mobility - Athlete can complete before class
Laying Front Rack Stretch: 2 Minutes - http://youtu.be/S9U0JGGNx9Y
Couch Stretch: 2-3 Minutes Each Side - http://youtu.be/kbId9zYgoFQ
Wrist Stretches: 1 Minute Each Direction - http://youtu.be/vyYr6TXA018

ACTIVATION
2 Rounds:
100 Meter Run
10 Glute Bridges
10 Russian Baby Makers

2 Rounds:
100 Meter Run
10 Russian Kettlebell Swings
10 Kettlebell Goblet Squats

With Lighter Kettlebell

Box Squat (On the Minute x 7 (On the 0:00))

Click here to see a video example of the box squat  - https://youtu.be/FtfoIL-Cjyo
The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
We'll break this movement down into 4 parts: Stance, Down, Sitting, and Up
For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
The goal is to be explosive as possible on the way up to our standing position

For these box back squats, set the box just below parallel
Start around 55% of your 1RM Back Squat and Build over the 7 rounds
The focus here is on control and speed coming off the box over the weight used
This is part 1 of a 2-part "running clock" piece
The box squats will go from 0:00 - 7:00
You'll rest from 7:00 - 10:00 before beginning the clean complex, which lasts from 10:00 - 20:00

Clean Complex (Clean Complex (On the 10:00))

Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

All three reps of the complex are desinged to be completed without letting go of the bar
The power clean and squat clean come from the ground, while the hang squat clean starts above the knee
With the clock still running from part 1, these rounds will begin on the 10:00 - 11:30 - 13:00 - 14:30 - 16:00 - 17:30 - 19:00
The following percentages are based off of your 1RM Squat Clean:
Set 1: 60%
Set 2: 65%
Set 3: 70%
Sets 4-7: Build to a Heavy Complex
Make sure to prepare for the quick, 3-minute transition from the final box squat to the first set of this clean complex

Squeaky Clean (Time)

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Rx Barbell: 115/85
Rx+ Barbell 135/95

In this 3-round workout, we're looking to choose a lighter barbell weight that you could cycle for 20+ cleans unbroken when fresh
The power cleans and squat cleans will come from the floor, while the hang squat cleans will take place from anywhere above the knees

Substitutions for Run
500 Meter Row
28/20 Calorie Assault or Echo Bike

**EXTRA**

Metcon (AMRAP - Rounds)

4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24"/20")
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions

Rest 2 Minutes Between

On all three movements, it is your choice on loading
Choose loads that allow you to complete the movement with no more than 1 quick break
Use 2 kettlebells in the front rack for the box step-ups, alternating legs for a total of 6 reps each side
The D-Ball is to be held above the belly button in "bear hug" style
Pause for 2 seconds at the top of each hip extension
Note weights used for each as your scor

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