WORKOUT OF THE DAY
EMOM 10 Minutes:
1 Thruster + 1 Push Press
AMRAP 15 Minutes:
200 M Run
12 Box Jump-Overs (24/20)
6 Push Press (155/103)
Todays complex is a build off of last Friday’s Bear Complex. While this is significantly less reps than last week, you are working in a 1 minute interval for 10 minutes. The goal is to build in weight over the course of 10 minutes, ultimately arriving at a heavy single rep for both movements. In a perfect world the thruster slightly outweighs the heaviest push press. However, some of that depends on your own unique ability to be a good squatter. Some of us may be more in the realm of the power athlete, in which case the push press may slightly outweigh the thruster. Either way the barbell will come from the floor. So like the Bear Complex you can do a cluster + push press, or a power clean + thruster + push press. No missed reps today.
Like yesterday, today should also be a relatively low impact workout on the body. It is a back-to-back AMRAP of the same time, but should allow you to be more in the 5-7 round range. The BJO’s and push press shouldn’t affect the faster pace of the run too much, so put in your best effort with each run to keep the pace high. The BJO’s have been paired with a shorter height because of a taller box jump later in the week and also to give you the ability to do them at a quicker rate. With the height at 24/20 you shouldn’t have any reason to add in rest. Come right in off the run and get to the box. Coming off the EMOM you should have a good idea of what feels good. Any front rack movement in a workout in the 4-8 rep range, regardless of prescribed weight, should always be loaded at a weight that you can do unbroken. If you want to use a percentage, use 60-75% of your BW and adjust from there relative to what you know the actual prescribed weight would feel like. When performing a push press think in terms of words that exhibit a meaning of power: drive, heave, thrust, jump the hips. If you simply dip + stand + press, the barbell will feel heavy no matter the weight or rep count.
WOD AT HOME
5 Rounds Not For Time:
12 Up and Down Planks
0:30 Wall Sit
5 x AMRAP 2 Minutes:
4 No Jump Burpees
8 Air Squats
…rest 1 minute b/w AMRAPs…
