Warrior Gym, 2100.
***This will be a half-cycle on training for the next three days. For the training portion of each workout, pick one aspect of it and divide it by half. You can either do half the number of posted rounds, half the number of reps, OR half the posted weights. You only get to pick one aspect, though. This is the 4-week mark since our last rest cycle, so therefore we are doing this. At the 8-week mark, we will take three days off.***
Warmup: Standard
Practice: Deadlift, 3 x 5.
Focus on perfect form. Try to only touch and go at the bottom.
Train: For Time -
Four Rounds
12 x 135lb Deadlift
8 x 135lb Hang Power Clean
4 x 135lb Push Press
So, for this workout, you can do two rounds of the posted reps and weights, or 4 rounds with half the posted reps and with the RX'd weights, or 4 rounds with the posted reps and half the RX'd weights. Your choice, just annotate whatever you do in comments. Time frame for this workout is 2 - 4 minutes. If you are not finished at the 4 minute mark, then stop.
Deadlifts are from the ground to full hip extension.
Hang power cleans are from above the knee to the shoulder and full hip extension. They are power cleans, so you don't have to receive it in a full squat. Whatever depth you catch it at, stand it up from there. Focus on your transition into the scoop and jumping the barbell as high as you can.
Push Press is from shoulder height to full extension with active shoulders overhead. When viewed from the side, your ears should be covered by or in front of your arms. Jerking is okay, but preference is to doing an actual push press. If you end up doing Push Jerks, then annotate in comments.
This should be extremely quick and powerful. Try not to set the bar down at any time. If you have to rest, take a few quick breaths and then power through it.
Post: Spend the extra time left over on stretching. PNF Hams and Quads. Stretch hips, calves, and lats. Foam roll your legs, hips, back, and scapulas. No reason why you can't get 20 minutes of solid stretching today.
Write weights, scheme, WOD time, and time spent stretching in comments.
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MAJ M - Practice: 315,325,335; Train: (2 rounds), 1:54. Felt strong on deadlifts, thanks once again to Doc. Nearly got training unbroken, but grip failed after rep 4 of hang power cleans in round two. Spent 24 minutes stretching and rolling.
ReplyDeletePractice: 245, 275, 295 (4); Train (4 rounds, 1/2 the reps) - 3:39.
ReplyDeletePractice: 315, 335, 345(3); Train (2 rounds), 3:10. Grip usually fails first on these types of METCONs. Considering taking Tue, Wed and Thur off... have only taken one cycle off since we've been here... definitely not feeling IT today.
ReplyDeleteNick - Listen to your body. If you think you need some time off, then take it. If nutrition and rest/recovery are good, then I'd lean towards the additional rest so you can come back swingin' on Friday.
ReplyDeletePelletier- Practice:345,375,395. 4rds, 1/2 reps for 4:05. Lost my grip on the last HPC. Still need to work on the intensity with stopping after round 2.
ReplyDeleteDamiani - Practice: 275,275,275; Train: (1/2 reps) 3:31 with full power cleans on last three rounds.
ReplyDeleteMike - Practice: 315,325,335; Train: (1/2 weight(sort-of), 75lbs) 2:14.
Temple - Practice: 365,385,395(F, went back to 315 for form work); Train: (2 rounds) 2:01.
Timmons - Practice: 275,275,275; Train: (2 rounds), stopped at 4:00 with 1 x power clean and push presses remaining. Did Power Cleans instead of hang power cleans.
Pelletier- Just for those who blinked with my practice round: I was off by a 100 lbs... The weights were 245,275,295
ReplyDeleteDoc Sela - Practice: 185,225,275; Train: 2 rounds, RX'd, 6:27.
ReplyDelete