Wednesday, January 2nd

January 2, 2019

A.

STRENGTH:

 

Opening with a repeat from the start of our cycle, completed on November 14th

 

In a 3:00 Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time remaining, Max OHS (135/95)

*Score is total overhead squats

 

This is a fast moving workout. Stimulus wise, we are looking to get to clear the 9-15-21 at an aggressive pace - no set needs to be unbroken, but if were to try, we would be confident we could complete any of these counts unbroken by themselves when fresh.

Very strong athletes can clear the 9-15-21 in under 2:00, with most highly fit athletes having somewhere between :45-30s remaining in the window. It's not a full sprint to get the work done, but an aggressive pace to give ourselves the best chance to maximize our overhead squat repetitions.

 

If we have doubts that we can clear the 9-15-21 in under 2:30, let's modify the weight down just a touch - and aim to move faster. It absolutely will not be easier.

In our closing week of "Grindstone", we will see this event again.

 

B.

METCON:

3 Minute ARMAP:
9/6 Calorie Bike
9 Power Cleans (95/65)
Rest 3:00 


3 Minute ARMAP:
9/6 Calorie Bike
7 Hang Squat Cleans (115/80)
Rest 3:00 

 

3 Minute ARMAP:
9/6 Calorie Bike
5 Squat Cleans (135/95)

 

If we do not have access to a bike today:
Rower - 10/7 calories per round.

 

Intended to use weights on the light to moderate side, our aim today is speed. If we are standing over the bar awaiting our ability to stand up the weight, we likely are at loadings that are a bit too heavy. Let's put ourselves at a place today where our limiting factor is conditioning. These AMRAP 3's move very fast, and we want to focus on working for the duration.

 

Stimulus wise, written in other words, we can use the below guidelines:
Part #1- A load we could clean (power or squat) or 24+ repetitions unbroken when fresh.
Part #2- A load we could clean (power or squat) or 18+ repetitions unbroken when fresh.
Part #3- A load we could clean (power or squat) or 12+ repetitions unbroken when fresh.

 

 

 

 

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