Saturday, July 27th
C. Beast Builder V2
On the Minute x 7: 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 Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind. If completed last week, previous results will display below.
D. Metcon
“Heartburn” 25:00 time cap
1 Mile Run, directly into: 10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”: 7 Thrusters 7 Pull-Ups 7 Burpees
Barbell Pounds - 75/55
If we are not running today, completing an equal row (1,600 meters), is our recommended modification.
After a single mile run, the athlete moves into 10 rounds of the 7/7/7 complex (Thruster, Pull-Up, Burpee). Standards on the pull-ups are chin over, with burpees being of the classical sense. Jump and touch hands overhead with open hips and knees (not bar over today).
Time wise, we are looking at spending similar ranges on both parts – run and indoor work. Pacing wise, we want to place our effort however more on the rounds of BBT, than the run. Reason being, transitions.
On the run, let’s push our pace to roughly the 2-3 mile pace we would hold if running a time trial. Fast and aggressive, but one that we can run directly indoors to start the first thruster. And on this run, on the final 200 meters, slow our pacing just a bit further to gather ourselves for the work inside.
Inside the gym, transitions count. In full, we are looking at 30 transitions from the start of entering the gym. It is incredibly easy to allow a second or two to tick by without us even realizing it. With diligence in our transitions, it is entirely possible to move upwards towards a minute faster in today’s workout.
As we push our transitions, we also need to take into account how we “recover”. On the thrusters and pull-ups, although methodical efficient movement will be our aim, it will be challenging to level out our breathing and heart rate during these movements. What is far easier to control our breathing on, is the burpees. Completing these burpees as “breathing burpees” affords us a chance to slow the pace just enough for us to continue the pace on the next round. “Breathing burpees” are simply a very controlled pace, where after the jump and clap, we allow our arms to slowly come down to our sides, as we take .5-1.5 seconds to get a full breath in. It’s a pace that we feel we could sustain for 100+ burpees, without ever slowing down. If we can dial this pace in (great during the primer/warmup), we can use this station as a means to facilitate the immediate transitions and large sets on the thrusters and pull-ups.
Lastly, allow the first round of the BBT to be a “settle in pace”. It can be easy to jump into the triplet too aggressively, where we have a backlash that sets in rounds 2 and 3. Take an extra breath between transitions as needed to settle in – imagine our first round being our slowest. Because from there, our aim is to steadily become faster, and faster, sprinting the final round at the end.
