Saturday, December 29th

December 29, 2018

A.

WARM-UP

Alternating EMOM x 12 (3 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 - 5 Scap Retractions + 4 Kip Swings  + 5 Air Squats
Minute 3 - 15 Sit-Ups
Minute 4 - 5 Wall Squats 

*See videos below for scapular retractions and wall squats

 

METCON:

For Time:
30 Toes to Bar
400m Run
15 Power Cleans 
800m Run
15 Power Cleans 
400m Run

30 Toes to Bar

*Barbell – 175/115


If Unable to Run:
30/21 – 60/42 – 30/21 Calorie Bike or Row 

 

Stimulus wise, we are looking for a barbell that likely results in fast singles from the onset. Touch and go repetitions are possible, with the ability to cycle 9+ repetitions unbroken when entirely fresh, but inside the workout it's a loading that we likely move straight to fast singles.
 

A "down and back" chipper, - toes to bar, heavier power cleans, and a monostructural effort. A large portion of this workout comes down our pacing on the monostructural efforts, which will account for the majority of our time of work.

 

On both the toes to bar and the power cleans, consistent sets are what will serve us best here. On both movements, we face sets that are best approached in manageable chunks. Both movements have counts that we could bite into big on initially, but could result in a near "blow-up" situation in the final handful of repetitions.

 

Remaining consistent on these movements allows us to pace our efforts on the monostructural effort, where time can be made (or lost) very easily.

 

 

 

Scapular Retraction

 

 

 

Wall Squat

 

 

 

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