Saturday, January 5th

January 5, 2019

METCON:

Teams of 3, 30:00 Time Cap:

3 Rounds:
60 Handstand Pushups
20 Bar Muscle-Ups (Scale to most challenging gymnastics movement you can do)

 

Directly into…


30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/125)
30 Clean and Jerks (205/145)

 

 

Stimulus wise, we are looking to finish with a heavy barbell at the end, but one that singles are there for with our teammates. To take a look at each barbell weight so that we can plan:

 

Weight #1 - A weight all teammates can cycle for 18+ repetitions, when fresh.
Weight #2 - A weight all teammates can cycle for 15+ repetitions, when fresh.
Weight #3 - A weight all teammates can cycle for 12+ repetitions, when fresh.
Weight #4 - A weight all teammates can cycle for 9+ repetitions, when fresh.
Weight #5 - A weight all teammates can cycle for 6+ repetitions, when fresh.
Weight #6 - A weight all teammates can cycle for 3+ repetitions, when fresh.

 

Throughout the workout, we have a single teammate working, with two resting. Starting with the gymnastic based buy-in, playing to strengths can be of large benefit here. As we move through the repetitions, especially in the first round, we want to ensure that we are keeping the larger picture in mind - that we have three rounds of these reps. Each teammate will be performing a large amount of handstand pushups, so conserving our repetitions to avoid "hitting a wall" will be naturally very important for us to take into consideration as we enter the workout.

 

On the barbell, a similar mindset can be taken here. We may be tempted to "touch and go" decent sized chunks in the earlier rounds, and although touch and repetitions may be the right call here, we want to recognize that it's the 4th, 5th, and 6th barbell that make up the real workout for us. And with the heavier loads, transitions start to slow, setup times start to grow, and seconds can disappear quickly. Keeping the end in mind here, we want to pace our teams’ efforts for those final three barbells.

 

 

 

 

 

 

 

 

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