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Slumber Party

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Workout

Wednesday

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature. But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding. Awkward and clumsy is not just OK… it’s part of the way.

Metcon

Slumber Party (Time)

2 Rounds:
20 Push Jerks (135/95)
4 Rounds of "Cindy"
800 Meter Run

SUBS
PULL-UPS
Reduce Reps
Banded Pull-ups
Ring Rows
Strict Pull-ups (3)

PUSH-UPS
Reduce Reps
Elevate Hands to Box or Bench
Knee Push-ups

800 METER RUN
1000 Meter Row
1600 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
80/60 Calorie Schwinn Bike
600 Meter Trueform or Air Runner
60 Shuttle Runs [10 Meters]

DESCRIPTION
This medium to long range workout combines gymnastics, weightlifting, and monostrucutral components
The mix of movements, while challenging, will allow for minimal rest over the 2 rounds
The rest is minimal due to the light-moderate weight barbell, constant rotation of muscle groups in Cindy, and the nature of running
The intended time range for this workout is between 15-25 minutes
PUSH JERKS
Choose a light to moderate weight barbell that you could complete for 20+ unbroken reps when fresh
Within the workout, we're looking for these 20 reps to be cleared in 1-3 quick sets
The bar will start on the ground and you'll clean it to the front rack for the first rep of each set
These should be completed as Push Jerks instead of Push Presses - you must receive overhead with a slight knee bend
CINDY
1 Round of ""Cindy"" is 5 pull-ups, 10 push-ups, and 15 air squats
Choose a rep number or variation for the upper body movements that allows you to complete them in 1-2 sets within the workout

Strategy

GENERAL
A 2-round workout is a great test of effective pacing
A goal today can be to keep you 1st round and 2nd round within 10-20 seconds of each other
Take a look at your time after finishing the first 800 meter run
Look to just about double up the time listed on the clock for your overall score
PUSH JERKS
Starting the workout with the push jerks and coming off the 800 meter run in the second round are nice incentives to push through larger sets
Breaking these up too much also means more power cleans and more time spent not moving
Look to get slightly outside of your comfort zone here without hitting a wall
Consider the following sets:
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5 or 10-5-5
""CINDY""
The most important movements in these 8 total rounds of ""Cindy"" are the pull-ups and push-ups
These are the stations that we really have the potentital of getting stuck on
Taking 1 quick break from the beginning may be most consistent while preventing burnout
A quick 3-2 on the pull-ups and 5-5 on the push-ups will be common options here
Slowing down the air squats can give you more time to recharge the upper body
RUN
Run at a moderate pace for your opening 800 meters that allows you to thrive on the 20 push jerks that follow
It is better to run a touch slower in order to hang on for bigger sets on the barbell
Your second 800 is ideally completed at a faster pace than the first 800
It can be helpful here to try and increase your speed with each 200 meter stretch
The first 200 will be likely the slowest, as your just finishing out ""Cindy""
As the distance remaining decreases, try to increase your pace

Midline

3 Giant Sets:
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
30 Second Hollow Hold

Rest 2 Minutes Between Sets

STIMULUS
DESCRIPTION
These 3 "Giant Sets" are all about the midline
You'll move directly from one station to the next and rest for 2 minutes following the hollow hold
WEIGHTED ABMAT SIT-UPS
Hold 1 dumbbell high up on your body throughout the movement
Letting it slide closer to the belly button will make it much easier, so try to keep it near the collarbones
Choose a challenging weight, but one that will be completed with 1 break maximum
You can build in weight or stay the same across
Anchor your feet underneath a pair of dumbbells
HOLLOW HOLD
Accumulate 30 seconds in a hollow hold for this station
For this reason, and because of the timed rest, use a running clock for this piece

Whiteboard:

Wednesday, July 08, 2020

Male Clients