Friday, September 14th

A.

STRENGTH: Every 2 Minutes, for 7 Sets: Hang Power Clean Hang Squat Clean Push Jerk Split Jerk

*Build to a Heavy Complex

B.

METCON:

For Time: 1,000 Meter Row Directly into… 3 Rounds: 21 Deadlifts (135/95) 15 Bar Facing Burpees 9 Push Jerks (135/95)

Of the two barbell movements, the deadlift will be very light, while the push jerk will be the limiting factor. Looking to choose a weight that athletes could push jerks for 20+ repetitions unbroken if they needed to. Within the workout, we want to be able to complete these in 1-2 sets. Burpees are lateral over the bar, with no need to come to full extension at the top of the rep. If short on rowers, stagger heats by 5 minutes.

While it is tempting to open up the workout with a fast 1000 meter row, the buy-in is the least important part of the workout..

Once athletes reach the triplet, 2-3 quick sets on the deadlifts will likely be sustainable across the three rounds and allow athletes to maintain a respectable pace on the burpees. 12-9 or 8-7-6 are options that get athletes to 21 deadlift reps. On the burpees, we are looking to move consistently for all 15 reps at a pace that allows athletes to hold onto the push jerk barbell, ideally unbroken. It is not about speed, rather not slowing down. Putting it into cruise control on the burpees and unbroken on the push jerks is better than moving through the burpees quickly and having to break the push jerks into two sets.


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