1 Minute: Burpees
1 Minute: Power snatches (65/45)
1 Minute: Box jumps (24"/20")
1 Minute: Thrusters (65/45)
1 Minute: Pull-Ups (OR Banded Pull-Ups)
-Rest 1 Minute-
1 Minute: Burpee over bar
1 Minute: Power snatches (115/80)
1 Minute: Box jumps (36"/30")
1 Minute: Thrusters (115/80)
1 Minute: Chest-to-bar pull-ups
-Rest 1 Minute-
Target Reps Each Round: 100
Number of Reps before scaling: 75
STIMULUS and GOALS
Stimulus for today is moderate pacing with consideration of 1 min time cap on each movement. For all "1 minute" work periods, athletes should be working for 50 seconds and then using the last 5-10 seconds as a transition period before moving to the next movement. Look to work through the entire minute of the last movement (the max cal row). Each round is a cumulative total of reps for score and there are three separate scores.
WORKOUT STRATEGY & FLOW
Burpees: Non-stop movement with a goal pace of 12+ reps each set. Make sure to reach full extensions and touch hands above head at the top of each rep. Breathe steady and try not to go max effort but instead a steady controllable pace.
Power Snatch: Weight selected should allow for 10 reps to be done unbroken, if not more. Focus to utilize the receiving position of the power snatch rather than muscle snatching and creating more fatigue earlier in the workout by not working more efficiently. Relax grip at the top and breathe to keep heart rate at baye.
Box Jump: Height should be a comfortable jumping height without hesitation. We encourage people to either hop down and reset or step down from the box to avoid rebounding. Rebounding should be reserved for competition prep and competition when cycle time is important, due to the large forces that are placed on the achilles.
Thrusters: Weight selected for this movement should allow for 7-10 reps to be done unbroken at a time and should be the same weight that’s used for the power snatch. Similar to the power snatch, breathe with each rep (utilizing a small pause when in full extension to take in the next breath).
Chest to Bar: This will be the finisher of each round and definitely the hardest. Try and keep quick, small sets around 5-10 reps to help avoid failure. Big hips and powerful kick to help save the arms.
– (2+1) x 2 sets @ 85-90% 1RM Jerk.
* Rest 60-90 secs between sets
– (1+1+1) x 3 sets.
* Rest 2 minutes between sets
Build in weight each set. Try to end around 80-90% 1RM Clean and Jerk. If you feel good, don’t be afraid to go heavy. If you feel tired, stay lighter.
Focus is on consistency and speed!
Record each set as 1 of your scores for load
– (1+1) x 3 reps
– (1+1) x 2 reps. Touch and go!
* Rest 2 minutes between sets
These should be unbroken… all touch and go from one movement to the next.
Move up in weight each round.
Rest as needed in between sets.
Record each set as 1 of your scores for loa
– rest 60-90 seconds between sets –
50ft Right Arm Single Arm Overhead Carry (Moderate-Heavy)
50ft Right Arm Single Arm Farmer’s Carry (Moderate-Heavy)
50ft Left Arm Single Arm Overhead Carry (Moderate-Heavy)
50ft Left Arm Single Arm Farmer’s Carry (Moderate-Heavy)
*2 Min Rest between rounds.
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
AMRAP 10 Minutes
1:00 bike
15 banded good morning
10 single arm dumbbell suitecase deadlifts (each side) (light/moderate)
5 empty bar deadlifts
4. Workout Prep
1 Set: (at workout pace)
250m bike erg
3 deadlifts (at workout weight)
1000m Bike Erg
21 Deadlifts (225/155)
-Rest 5 minutes-
3 rounds
1000m Bike Erg
15 Deadlifts (275/185)
-Rest 5 minutes-
3 rounds
1000m Bike Erg
9 Deadlifts (315/225)
Target Time each set: 8-9 minutes
Time Cap each set: 11 minutes
STIMULUS and GOALS
Stimulus for this workout is moderate to high intensity with a consistent pacing approach. It is all about your heavier deadlift capacity and being aggressively smart from the start.
WORKOUT STRATEGY & FLOW
Deadlifts: Don’t start at over 50% 1RM and don’t end at over 70% 1RM. All weight should be doable and unbroken if needed for set 1
Bike Erg: aim to come out at a 75-80% effort and slightly build in speed each round
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