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Metcon

"Barn Burner"

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Workout

TUESDAY 1.5.21

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1: Metcon (Weight)

Gymnastic Conditioning
On the 1:30 x 6 Sets:
7-12 Kipping Handstand Pushups
3 "Touch and Go" Power Cleans

Stimulus
All percentages based on 1RM Power Clean:
Set 1 - 70% of 1RM Power Clean
Set 2 - 73% of 1RM Power Clean
Set 3 - 76% of 1RM Power Clean
Sets 4-6 - Build to a heavy triple for the day.

Athletes choose the total of HSPU, with the intention on each set being completed unbroken.

Gymnastic Conditioning
On the 1:30 x 6 Sets:
7-12 Kipping Handstand Pushups
3 "Touch and Go" Power Cleans

Athletes choose the total of HSPU, with the intention on each set being completed unbroken.

Modifications
KIPPING HANDSTAND PUSH-UPS
- Use Risers
- Dual Dumbbell Push Press
- Feet Elevated Push-Ups
- Standard Push-Ups

MC: "Barn Burner" (5 Rounds for reps)

5 Sets of AMRAP 3, resting 3:00 between (27:00 Total)

Part 1 - AMRAP 3:
50 Double-Unders, 21 Bar-Facing Burpees
Max Power Cleans (115 / 85 lb)

Rest 3:00

Part 2 - AMRAP 3:
50 Double-Unders, 18 Bar-Facing Burpees
Max Power Cleans (135 / 95 lb)

Rest 3:00

Part 3 - AMRAP 3:
50 Double-Unders, 15 Bar-Facing Burpees
Max Power Cleans (155 / 105 lb)

Rest 3:00

Part 4 - AMRAP 3:
50 Double-Unders, 12 Bar-Facing Burpees
Max Power Cleans (185 / 135 lb)

Rest 3:00

Part 5 - AMRAP 3:
50 Double-Unders, 9 Bar-Facing Burpees
Max Power Cleans (205 / 145 lb)

Stimulus
- Conditioning Category: Threshold
- With (5) varying loads, we have (5) opportunities to focus on our threshold pace in regards to barbell cycling.
- We'll need to move with a purpose to clear the jump rope and burpee reps, but as soon as we do - check the clock. The stimulus here today is how well we pace those remaining seconds with the weight in front of us.
- On the opening rounds, we are looking for the truly "light to moderate" loads. Weights we can cycle for 21, 18, and 15 reps unbroken, respectively to rounds 1-2-3.
- On the final two rounds, we are looking to climb past our moderate weight. Both weights we *could* cycle for 5+ reps unbroken, when fresh, but likely singles from the onset when we get there.

Modifications
50 DOUBLE UNDERS
- 75 Single Unders
- 50 Line Hops
- 50 Double Taps

EC: Metcon (No Measure)

EXTRA CREDIT:
Midline
Not for Time:
50 GHD Sit-Ups
50 AbMat Sit-Ups
50 V-Ups

Stimulus
- Midline to finish the day out.
- Large sets to bring about a chance to think through pacing our midline stamina.
- This is a "direct interference" workout, which again means the movements directly impact each other on the muscle group level (here today.. all mid-section).
- Sets do not need to be unbroken (totals are the aim).

Whiteboard:

Tuesday, January 05, 2021

Male Clients