Wednesday, July 17th

1. We are bringing back a progression seen many years ago - "Beast Builder". A combination of hang squat cleans and push jerks, this complex builds our upper limit stamina with growing percentages. 2. A mid-range conditioning effort to finish our day.

A.

STRENGTH:

Barbell Cycling - "Beast Builder V1”

7 Minute EMOM: Min 1 - 7 Hang Squat Cleans + 1 Push Jerk Min 2 - 6 Hang Squat Cleans + 2 Push Jerk Min 3 - 5 Hang Squat Cleans + 3 Push Jerks Min 4 - 4 Hang Squat Cleans + 4 Push Jerks Min 5 - 3 Hang Squat Cleans + 5 Push Jerks Min 6 - 2 Hang Squat Cleans + 6 Push Jerks Min 7 - 1 Hang Squat Clean + 7 Push Jerks

*Barbell Loading - 53% of 1RM

The first set of a series. Starting with seven minutes of work, where we see and inverse relationship between the hang squat clean numbers and push jerks. The cleans drop a rep each round, while the jerks increase a rep each round.

Starting on the moderate side, this will become more of a metabolic grind than a strength issue. As it should be. We will be able to build on this in our following weeks of training.

B.

METCON:

“Meter Maid”

For Time: 200m Run, 27 Wallballs, 27 Box Jumps 200m Run, 21 Wallballs, 21 Box Jumps 200m Run, 15 Wallballs, 15 Box Jumps 200m Run, 9 Wallballs, 9 Box Jumps

*Rx Wallball – (20/14) *Rx Box Jump – (24/20)

If unable to run, complete:

250m Row

10 Calorie Bike

In "Meter Maid", we are looking for consecutive movement. With moderate sized sets on the wallball and box jumps, this workout is a shortened variation of the CrossFit.com workout, "Kelly".

This workout is front-end heavy. That is, just under 70% of the reps inside the gym take place in the front two rounds. Despite this, or perhaps maybe better said because of this, we as athletes tend to slow down our transitions in that back end. "Rounds" 3 and 4, the 15's and 9's, are where we take that extra couple of moments before beginning. Or we walk to the box, verses run.

Knowing that the transitions must be held in the second half, let's pace the opening end appropriately. In a perfect scenario, we get faster on each 200 meter effort.