WORKOUT OF THE DAY
Back Squat:
3-3-3-3-3-3
*No heavier than 85% of 1 RM
AMRAP 13 Minutes:
6 Hang Power Clean (165/108)
9 Lateral Burpees
15/12 Row -or- Bike Calories
Attack these today in the same way we did with the front squats earlier in the week in that we are not going heavier than 85% so that we don’t go too heavy too soon in the cycle. You have a total of 6 working sets of 3 today. If your goal is to do your last set of 3 at 85%, then your other 5 working sets should be within 30-45 pounds of your heaviest set. Don’t count the early warm-up sets. Don’t waste time warming up with excessive volume: at this point in the cycle you should really only need 5-7 warm-up sets of 1-3 reps per set.
Whether or not you are rebounding from the hip (high hang), or utilizing a hang power clean from the knee, the weight you choose for the AMRAP should be something you can hang onto for all 6 reps each time you come back to the barbell. Look to get each round of lateral burpees done in 30-45 seconds throughout the workout. The pace you choose should support the pace you are going to bring to the bike/row to follow. Choose either bike or row exclusively during the entire workout, or alternate back and forth. Keep in mind the row is added pulling and incorporates short, hard bursts. The bike is more taxing on the legs and lungs and is continuous work throughout.
WOD AT HOME
3 Rounds For Time:
2 Mile Road Bike
40 Tucks
40 Weighted Reverse Lunges
40 No Jump Burpees
*Sub the bike with a 1 mile run per round