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Power Clean

Metcon

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Workout

Tuesday

“Belief is irresistible.” – Phil Knight Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending. When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more. Yet one of the greatest tragedies in life is that we don’t believe. We don’t believe we have control over our lives. We don’t believe we have the capabilities, or if we ever will. We don’t believe we’re the right person. Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

Skill/Strength

Power Clean

On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low-Hang Power Clean

-Sets 1-3: 60-63-66% of 1RM Clean
-Sets 4-6: Build to a Heavy Compex

STIMULUS
-This 3-movement complex is intended to be one giant set, completed without dropping the bar
-The first three sets are at a percentage of your 1RM Clean (60-63-66%)
-Build to a heavy complex over your last 3 sets
-Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30

Metcon

Metcon (3 Rounds for reps)

3 x AMRAP 4:
15 Burpee Box Jump Overs (24"/20")
21 Power Cleans
27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

STIMULUS
-4 minutes on / 4 minutes off in this fast paced 3-round interval workout
-The weights decrease with each round, but the reps stay the same
-The goal is to try to beat your score each time
-Every weight used today should be something you can cycle for at least sets of 5-7 within the workout
-There is no need to stand to full extension on the box during the burpee box jump overs
-Record total reps per round (with a single calorie counting as a single rep). A full round is 63 reps for males, 57 for females.

STRATEGY
-With rest built in we want to move quickly here, but there is still some pacing involved
-Move at a pace that you won't slow down from over the course of the 4 minutes
-The one place we would stop moving in the 4-minute window is the power cleans
-It's ok to break those, but keep both the sets and breaks quick
-Consider the following break-up strategies for the 21 power cleans:
6 Sets: 6-5-4-3-2-1
5 Sets: 5-4-4-4-4
4 Sets: 6-5-5-5
3 Sets: 7-7-7 or 8-7-6
2 Sets: 12-9

Whiteboard:

Tuesday, October 15, 2019

Male Clients