Monday, January 28th

A.

STRENGTH: Push Press 5 Sets of 3 Repetitions

*Start at 75% 1RM Push Press, and build.

In the dip we can check in to ensure we have sound positioning, with the weight the bar and body directly beneath the ankle bone. Our whole foot is glued to the floor, to include all five toes, gripping the ground like a cat, but we want to ensure the weight is correctly positioned to that point in the foot. In our following drive, through this point, we can create our maximum upward power.

As we sit into the dip, we're sitting back slightly (to engage the posterior), while we keep our shoulders stacked directly over our hips, with our midline on and strong.

The bar can lift off the body a couple of inches, but we are not looking to put the bar overhead. This drill is entirely focused around those critical points in the lift.

B.

METCON:

For Time: 1,000 Meter Row Directly into… 3 Rounds: 21 Deadlifts 15 Bar Facing Burpees 9 Push Jerks

*Rx Barbell – 135/95

The 1,000 meter row is completed once, and is followed by three rounds of the triplet – deadlifts, burpees, and jerks. Stimulus wise, we are looking for a barbell load that we are confident we can push jerk for 15+ repetitions when fresh. It should be a load in the workout that we are completed either unbroken each round, or at most, a single break.

Strategy wise, let’s start with the row. This is an effort that we want to over-pace, if anything. The majority of our workouts will involve calories, but today we’ll have a chance to train meters. Pacing wise, it’s in our interest to come off this rower sprinting to the barbell. In order to be able to do that, we want to control our efforts here, to the tune of somewhere between 7-15 seconds slower than our 2K race pace. This will feel slow, but the effort here isn’t worth the push – seconds are made or lost in the triplet that follows.

In the triplet of deadlifts, burpees, and jerks, we are looking for consistent sets to start on the barbell. If we as an example need to break up the jerks an additional time than initially planned, it quickly erases any time we gained by pushing our pace on the burpees or deadlifts. We first want to plan for consistency here – then we turn to the burpees.

Despite the burpees being the last piece to consider strategy wise, they will be large separator in the workout. Those who can push their pace on the burpees, while maintaining their consistency on the barbell, will find their best times.