Friday, August 10th
Every 90 Seconds, for 7 Sets:
Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex for the Day
3 Minute AMRAP: Macho Man (135/95)
Rest 3 Minutes
3 Minute AMRAP: Macho Man (155/105)
Rest 3 Minutes
3 Minute AMRAP: Macho Man (185/135)
*1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Athletes will dial in the movements that will be completed in the strength portion prior to the conditioning piece by building to a heavy complex. Heavy is relative for the day and focuses on form over load. The weights for the three AMRAPs should be something that athletes could complete at least 21, 15, and 9 push jerks unbroken respectively, as that movement will likely be the limiting factor.With a short time window on each, the weights should allow athletes to keep moving for the majority of the three minutes.
In all three AMRAPs, we can play to the nature of the movements to get more work done. The barbell has to come back down to the floor on the power cleans anyway, so completing these as single repetitions will be our pacer. Once the bar is on the shoulders for the first front squat, we can aim to not put it down. The goal is to complete the 3 front squat and 3 push jerks unbroken each time. Athletes can pace out the cleans accordingly to accomplish this task. The time between power clean reps will likely be longer as the weight progresses within the workout. An aggressive drive out of the third front squat will allow athletes to reset the hands for the push jerks. It is common for athletes to hold their breath when cycling a barbell. A dialed in focus on breathing out at the finish of each movement makes for a more productive 3 minutes.