Tuesday, July 3rd
A.
STRENGTH:
Lifting Complex On the 2:00 x 6 Sets: 5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk
*Build in Weight Over the 6 Sets
B.
METCON:
4 Minute AMRAP: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining
*Score is calories on the rower. rest 4 minutes
4 Minute AMRAP: 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining
•Score is calories on the rower. rest 4 minutes
4 Minute AMRAP: 1 Round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Max Calorie Row in Time Remaining
*Score is calories on the rower.
In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories.
The better athletes move on the barbell, the better score they will get on the rower. If athletes move methodically through the rounds of “DT”, they will be able to output more power once they get to the rower and accumulate more calories. It is easy to fly through the first couple rounds on the barbell, only to crawl on the rower until a sprint near the finish. With short windows, want to move with a purpose on the bar, but not at a pace that will dramatically slow the pace on the rower. Take the first few pulls on the rower to get settled, find a solid pace, and then hit it hard for the last 30 seconds knowing there is 4 minutes of rest following.
