WORKOUT OF THE DAY
8 Sets:
Every 90 Seconds, Complete:
1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Clean
AMRAP 12 Minutes:
3 Strict HSPU
5 Strict Pull-Ups
7/6 Bike Calories
New cycle starts today, and we’ll be on another 18 week cycle with this one ending mid-July. We’re going to try and throw a benchmark or hero workout into every week of the programming. You’ll see Murph on Monday, May 29th of this cycle (that’s why you’ll see lots of strict pull-ups, strict HSPU, running, etc), and then we’ll tentatively plan on having the anniversary party end of June/Early July. Anniversary party will fall on a Friday. So keep an eye out for those announcements. The OLY lifts you’ll see throughout the cycle will be in the form of a complex, like you see today. This way we’re working on the two core movements (clean and snatch), while mixing in variations of the movement. With a lengthier complex you’ll be forced to choose weights that match your skillset. So if you are a confident lifter, you should be going as heavy as you are able to according to the movements in the complex, the length of the complex, and the time allotted per the complex. So for today, you can go heavy, but you’ll need to give yourself time to briefly recover, and potentially allow your lifting partner(s) to complete theirs. A good format to follow with 8 sets is to use the same weight for 2 full sets so that you can feel it in the first set, and make adjustments to make the second one that much higher quality. Power Clean: ground to front rack (catch in quarter squat), Hang Power Clean: hang to front rack (caught in quarter squat), Front Squat: really?, Clean: ground to front rack (caught in bottom of squat).
As mentioned in the beginning of today’s notes, we’ll be doing a lot of strict gymnastics to build our strength for Murph, and in general. If we aren’t doing strict HSPU, yes you can do kipping. A better suggestion is to do a seated barbell military press from behind the neck. Check out the attached video for reference. For the strict pull-ups make sure you set yourself up to be able to do 5 reps, and please use as many bands as needed. NO chin-up grip today. Sprint hard on the bike calories to help increase your overall work capacity with some challenging gymnastic movements.
WOD AT HOME
3 Rounds For Max Reps:
1 Minute at Each Movement:
1) Single-Arm DB Push Press (alt. every 5 reps)
2) Burpees
3) Single-Arm DB Hang Power Snatch (alt. every 5 reps)
4) DB Side-Hop Overs
5) Single-Arm DB Hang Power Clean and Jerk (alt. every 5 reps)
…rest 1 minute b/w rounds…
