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Monday (WEEK 3/18)TuesdayWednesdayThursdayFridaySaturdaySunday
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For Quality:Bench Press:For Load:Jerk:8 Sets:For Time:EMOM 10 Minutes:
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Every 4 Minutes, For 24 Minutes:5 x 5 @ ~75-85% of 1 RM1 Hang Power Clean + 2 Front Squats / 1 Clean1-1-1-1-1-1Every 90 Seconds:3 Rounds:10 Sit-Ups, 4 HSPU
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5 Back Squat (250/168), 2 Legless Rope Climbs, 53 Double-UndersRecord: weightRecord: weight1 Hang Snatch (3 second negative + 3 second pause above knee) + 2 OHS350 M Row, 21 Russian KB Swings (AHAP), 12 C2B Pull-UpsRecord: nothing
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Record: last round, weightAMRAP 17 Minutes:Record: weight…rest 3 minutes…
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"Diane"5 Rounds For Time:10 M HS Walk, 10 - 10 M Shuttle Sprints, 10 Push Ups, 10 TTB3 Rounds:9 Rounds For Time:
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6 Rounds For Time w/a Partner:21-15-9 Reps For Time:12/10 Bike Calories, 9 Hang Power Clean (165/113), 6 Bar-Facing BurpeesRecord: rounds + repsAMRAP 15 Minutes:300 M Run, 40 Air Squats100 M Sprint, 5 Box Jump-Overs (30/24), 100 M Sprint, 5 Strict Ring Dips
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12/10 Row Calories, 8 Strict BurpeesDeadlift (225/153), HSPU...rest 30 seconds b/w rounds...10/8 Bike Calories, 10 Alt. DB Snatch (AHAP), 35 Double-Unders…rest 3 minutes…...rest 30 seconds b/w rounds...
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*Each Partner will do 3 RoundsRecord: time and weightRecord: time…rest 1 minute b/w rounds…3 Rounds:Record: time
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Record: timeRecord: rounds + reps, weight24 DB Hang Clean (AHAP)(12/arm), 21 Push Ups
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Record: time
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EMOM: All movements in today's EMOM should focus on quality. For the back squats you do have a prescribed weight to work off of today. If you are not doing the prescribed weight you can use a range of 55-70% of your current 1 RM. The weight shouldn't feel terribly heavy for you because there are 6 intervals to complete. It should be a weight that you can work through at a good pace each round without the thought of missing in any one of these rounds. Today's format will also fall in line with our plan for the cycle to stay within our sets of 5 for the power lifts. So, put your emphasis on quality for each set while still trying to maximize the speed of each set, specifically in the last round which will be your scored round. The legless rope climbs are going to dictate the amount of time spent working in each round. You need to determine what is the best plan of attack for this portion. If you can and want to try legless climbs the entire time do it. You may get to a point where you may have to revert to using your legs, which is also a solid plan. You could also start the workout doing 1 legless climb, and 1 rope climb with your feet. You could also attempt to climb as high as possible without your feet, and then use your feet to climb the remainder of the rope for the entirety of the workout. You could also do regular rope climbs the entire workout. Outside of the rope with strict chin-ups or strict knees-to-elbow would be a great modification. Plan on between 3-6 reps in place of the rope climbs. Use a band on strict chin-ups if needed. 53 is an odd amount. It is the sum of today's date 3 + 27 + 23. Time spent on the rope should be determined by how much time is left in your interval following the rope climbs, and how much time you need before the next interal begins. Modify the dubs with single-unders. Metcon: Part two will involve you and a partner doing some rowing and burpees, aternating rounds with a partner of your choosing. A strict burpee begins with a push up and ends with a jump and clap. So everything about it resembles a traditional burpee, but this version is void of your ability to "worm" your body off the ground. Traditional burpees would be a great modification for todays workout. Treat each round as an all out sprint, hold nothing back. You can rest at the end.Bench Press: The 5 x 5 falls in line with our plan to do sets of 5 early on in this cycle matching the rep schemes of our other power lifts. Your power lifting this cycle should follow a few characteristics: power, speed and quality. Every one of your reps and sets should meet those standards with power being the most important. Speed is relevant to both the chosen loading and your skill set relative to the lift you are performing. Quality should be a response of you choosing the appropriate weight with the given percentage based on what you feel like from previous workouts, whether you may have some nagging soreness, etc. Focus on improving those three characteristics each set. Metcon: Diane marks the third benchmark workout of the cycle. Approach Diane the exact same way you did with Fran and DT, and that is with some sort of strategic gameplan relative to your skill set, and a pedal to the floor mentality throughout. The weight of the deadlifts should allow you to do each set unbroken. The only reason you shouldn't be able to do it unbroken is if your grip truly fails. If you cannot do a set of 15 HSPU unbroken when you are fresh, consider scaling the volume of each round: maybe a 15-12-9? Put it this way, the workout should be done in 4-8 minutes. So if you can fit the deadlifts and HSPU within that window, do them. And that goes for any rep scheme you see fit. Will there be some outliers less than 4 and more than 8? Of course! But your goal and target time should fall within that range. A very easy modification that is still productive and meets the stimulus is push ups. If you aren't doing HSPU, go with regular push ups because they still present a challenge for everyone.Clean Complex: The only change to this week's clean complex is the final lift in the sequence which is a full clean. You should also notice the line between the front squat and the clean where you would normally see a "+" symbol. This represents a break, meaning you need to drop the bar and reset for a quick single clean as opposed to doing a touch and go rep. This will break up the complex into a more favorable opportunity for you to go as heavy as you are able to and not have to worry as much about your ability to cycle, and hang onto a heavy barbell at the end of a heavy initial complex. You are testing yourself on a few metrics: 1) at what weight are you able to maximize your hang power clean, which of the three lifts should be the weakest; 2) after an initial hang power clean, can you still front squat for a heavy double; this shouldn't be an issue assuming this is your strongest lift of the three; 3) after dropping the bar on the front squats, can you pick it back up quickly for one more heavy clean. Don't think of this as a challenge, think of it as an opportunity to have everything primed for a good lift. At this point in the complex you've done the hang power clean, so the pull and catch are warmed up, and you've squatted the weight twice, so you're legs have felt it and are ready to catch it one more time. Metcon: The single rep count in an individual round is very manageable, but 5 rounds is going to compound your level of fatigue quite fast. So while you may be able to nearly sprint for a round or too, consider backing off slightly so you have a more even effort across all 5 rounds. This hang power clean volume and weight should be really fun. The two are set up to be a challenging set of 9, but still comfortably able to do it unbroken each round. 9 is fun because it tests your ability to cycle the barbell and maintain grip. Breaking it up into a couple sets won't hinder pace too much as long as you can manage to pick it back up quickly when dropped. BFB add some added distance to travel for each rep which more or less makes them annoying, while still getting the job done to fatigue is. Don't hold back, and try to go as fast as you can.lJerk: Today's workout provides the opportunity for you to choose between a push/power jerk or a split jerk. If wondering what route to go down, base your decision on where your current skill level lies for each, as well as which lift you feel you need the most work on. Other than the obvious goal of increasing the loading on the barbell across your working reps, there are a few unique points of performance that we should pay attention to for each lift: 1) power/push jerk: there is a slight difference between a power and push jerk. A power jerk requires the feet to move and widen out on the landing/catch. Whereas in the push jerk the feet remain in the same position throughout. While this is getting terminologically specific, there is a difference. It does require some skill to make the feet move under heavy enough load. The main focus of the push/power jerk should be our body position during the catch phase of the lift. When catching a bar OH in the push/power jerk it's important that we push the hip back and knees out. This preserves the integrity of the core and allows heavy weight to be overhead. What we want to avoid is catching where the kness "lead" and move forward. Knees forward puts pressure on the spine, whereas hips back and knees out creates the curve of the back. 2) Split Jerk: With the split jerk you have the exact same OH position with the barbell, but the biggest difference is the footwork. Instead of moving out, the feet move front and back. In a perfect landing position, your front quad should be at a 45 degree angle to your shin, and the rear quad should be completely vertical. Front foot flat facing straight, rear heel off the ground with toe planted and turned in slightly. The rear quad and glutes should be supporting nearly all of the weight that is OH. The front leg is essentially your rudder and should be there mainly to maintain blalance. The landing is a huge challenge with the feet, in which case it may require you to lighten the loading of the barbell. When you "split" your feet for the landing, focus on getting your lead foot/leg into the position described above as it will help dictate how the back leg with land. Metcon: The HS walk has a tendency to make us shy away a bit from a workout like this, which is why we have an AMRAP format today. A great way to work on inversion and stability and mimic the walk to some degree would be this sequence: Wall walk up to an inverted position facing the wall. From there perform 5-10 shoulder taps per arm. Wall walk back down in control without falling. Put an emphasis on moving/stepping with the shoulder and a tight midline. Outside of that we should look at doing a straight legged bear crawl for 10 m to put the focus on doing an inverted walk. If it doesn't rain, snow, sleet, or poo on us tomorrow per the forecast you could do a 100 m sprint. Now for these last two we know all the scaling options by this point to help us out. However, the way we should look at these movements today is "what do I need to do get better?" And "better" should be defined on a personal level. That may mean forcing yourself to do/try as many unassisted push ups as possible in a given timeframe to ensure you're doing push ups. For the TTB it may mean that you're going to force yourself to truly kip every rep and not do any swinging. This workout should be analyzed and used for skill practice outside of the running. That said, if you can move through these movements as it is written work on the highest quality output possible.
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