Wednesday, January 9th

A.

STRENGTH:

6 Minute EMOM: 30% of Max Kipping Handstand Pushups

3-3-2-2-1-1- Power Cleans

*Rounds 1-2 = 3 Power Cleans *Rounds 3-4 = 2 Power Cleans

*Rounds 4-5 = 1 Power Clean

Throughout, it is our aim to build to moderate loads, but not full max effort sets.

It is also worth noting that this can be a fair amount of work inside of the minute, with transitions being quick between. This is purposeful, and will force us to keep loading on the moderate side today as we practice moving heavier loads under light fatigue.

If we are not completing handstand pushups today, today would be a great day to build our strict strength in a handstand hold, completing between 10-15 seconds per round at the start of each minute. This will become challenging, very quickly, so modifying this number to an appropriate amount that we are confident we could find for all six rounds.

B.

METCON:

“Air Walker”

20 Minute AMRAP: 25/18 Calorie Row 50 Double-Unders (2:1 Singles) 3 Rounds of "The Chief"

"The Chief": 3 Power Cleans (135/95) 6 Pushups 9 Air Squats

In "Air Walker", we have an excellent chance to hone in on our pacing efforts.

With the rounds reaching into the longer side (~4-6 minutes), as well as there being a total of 7 transitions per round, it will be challenging to use the clock to check in on our pacing during. Instead, we need to operate by feel today.

An analogy we've used in the past is that we are running a 5K race. And although we may never know what our exact pacing is during the race, we are able to gauge by feel very well. We recognize, with the larger picture in mind, that if we start to wind heavily early on in the race… we need to slow down and gather ourselves. And we find a pace that is sustainable. Definitely not "slow and comfortable", but rather the opposite. We find the fastest pace we could run, without ever having to slow down. And if we can do that (our threshold pace), we finish the race with our best time.

We want to move into today's workout with that same mindset. Not knowing how long each round will take, and given how there will be many, many transitions to move through, it will be less about "how many reps" and more about "how fast".

Stimulus wise, we are looking for a barbell that we are very confident we could complete unbroken (3 reps) throughout the entire workout. Another way to look at it is that we are aiming for a load we could complete for 21+ unbroken repetitions, when fresh.