Saturday, November 24th

A.

STRENGTH:

Every 90 Seconds, Deadlift (14 Minutes) Sets 1-3 *3 Reps at 74%

Sets 4-6 * 3 Reps at 79%

Sets 7-9 * 3 Reps at 84%

This is a build from last week, increasing each set by 2%. Not meant to be towards max effort, and intended to be short breaks between sets. If able, complete as touch and go repetitions throughout, moving through this piece with a purpose. We will be building on these nine sets over the coming weeks.

B.

METCON:

For Time: 800m Run, 21 Hang Power Snatches, 21 Burpee Box Jumps 400m Run, 15 Hang Power Snatches, 15 Burpee Box Jumps 200m Run, 9 Hang Power Snatches, 9 Burpee Box Jumps *Barbell – 95/65

If unable to run:

40, 20, 10 Calorie Bike

800, 400, 200m Row

Stimulus wise, we are looking for a power snatch loading that we could cycle for 21+ repetitions when fresh, without question in our mind. Coming from the hang position today, we are looking to bite into large sets. On the opening set of 21 repetitions, in other words, we are looking for no more than 2 quick breaks.

Pacing wise, we open with a single medium distance run. The following sum of the following two runs doesn't even match the first distance. They matter, but what is far more important past the opening run is our work inside the gym. Cycling the barbell well and steadily moving on the burpee box jumps.

Individual pacing will vary on the burpee box jumps, with the intentions being that we are consistent with our footwork. This is a movement where an athlete can mistakenly take a handful of extra steps, wasting energy and seconds. Stay tight and deliberate with our movement here. Let's hold back a touch on the initial set of 21 repetitions, knowing that we want to accelerate through on the 15's and 9's.

From a macro-level look, the first "round' (800 meters and 21's) is over half of the workout. So instead of aiming to pick up our pace on the final round (200 meters and 9'), let's aim to start our push in the second round, knowing that upon it's completion, we are 90% complete.