Tuesday, December 11th

December 11, 2018

A.

GYMNASTICS:
Every 2:00 x 5 Rounds:
20/14 Calorie Row
Time remaining inside each 1:30 window, Max HSPU
At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

*Rounds 1-3 - Strict Handstand Push-Up
*Rounds 4-5 - Kipping Handstand Push-Up

 

At the start of the first window, athletes row the buy-in calories. As an example, let's use an athlete who finishes their calories at the 1:05 mark. From the 1:05 mark to the 1:30 on the clock, the athlete has the chance to accumulate handstand pushup repetitions in as many sets as they would like. At the 1:30, the athlete must rest for 30 seconds, awaiting the start of the next round. They are in effect 2:00 windows where we are only allowed to work for 1:30.

 

Rounds 1+2+3 are strict repetitions as Rx. If we are below 3 repetitions strict unbroken fully rested, let's complete these as kipping for all five rounds, with the secondary option to complete these are strict pike pushups.

 

B.

METCON:

Ascending Ladder for 7 Minutes:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
Rx - 135/95

*Continue to add (3) repetitions per round.
 

Stimulus wise, we are looking for a barbell that we are very confident we could complete 21 push jerks with, unbroken when fresh.

 

Strategy wise, we want to always be wary of the ascending ladders. Workouts such as so can trick us into moving too fast, too soon, coming out of the gates too aggressively. The "real" workout does not begin for us until the 12's and beyond. And when we get there, that's when we want our larger sets. Not in the beginning of the workout. The deeper we move into an ascending repetition scheme, the more challenging the sets become. Being heavily fatigued and approaching 18 push jerks can cause several breaks if we don't plan our efforts accordingly.

Pace the front end, and at the 3:30 mark, aim to move 10% faster.

 

 

 

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