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Power Clean

Metcon

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Friday

“One of the sincerest forms of respect, is actually listening to what another has to say.” - Brian McGill Everyone hears things. But not everyone listens. Just hearing the words of another is to scratch the surface. It’s often here where we can turn into our own thoughts, thinking about what *we* are going to say next. The listening has stopped at this point, as the focus is elsewhere now. We’re simply now awaiting for our turn to speak. What if we changed those efforts around? Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating and taking their perspective. It is said that 80% of communication is non-verbal. Listen not with the intention to respond, but with the intention to understand.

Skill/Strength

Power Clean

On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*

*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

Set #1 - 50% of estimated 1RM Power Clean
Set #2 - 53%
Set #3 - 56%
Set #4 - 69%
Set #5 - 62%
Set #6 - 65%
Set #7 - 68%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

STIMULUS
-Aim is to move through all stations steadily, with somewhere between 2-3 breaks per movement (but not excessively more).
-On the barbell, a load that we can hang power clean for 20+ reps unbroken if we tried.
On the gymnastics, modify to an appropriate difficulty level so that we do not become "stuck". -Challenge ourselves, but we do not want to spend more than 1:30 at any given station.

STRATEGY
-The barbell needs to be paced, but it's truly the gymnastics that is the focus. Hitting a wall here is the last place we want to be in this workout, which means we need to be disciplined and patient with our reps in the opening rounds.
-Strategic breaks are good here. Break before we need to, on all movements. Even the 21 light deadlifts should be broken into 2-3 sets.
-As a micro-goal inside this workout, let's see how consistent we can stay with our sets. As in, if we break up a gymnastic 9 reps as 5-4, or 3-3-3, how well can we maintain that over the rounds?

Whiteboard:

Friday, November 15, 2019

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