Strength

Snatch (3X2)

3 Sets of 3: Pausing Snatch Pulls

3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch

Percentages (all based off 1RM Snatch):

Pausing Snatch Pulls – 70-75-80%

Snatch High Pulls – 50-55-60%

Snatch Complex – 50-55-60%

Pausing Snatch Pulls – Pausing at the knee for a single full second, this lift finishes with an aggressive extension through the floor with out arms staying long (no pull).

Snatch High Pulls – Also taken from the ground, but now without a pause at the knee. In this motion, we do bend the elbows high to the outside, keeping the bar close to the body. Aim is to have the bar rise to about heart level.

Snatch Complex – Finishing our primer with three sets at moderately light loads to piece the full primer together.

Record last complex weight.

Overhead Squat (1X10)

Following our final squat snatch, take 10:00 to build to a heavy 10-Rep for the day.

This will be a number we will re-test later in our cycle. In today’s attempt, being in the area of 70-80% of our best squat snatch is a good place to strive towards.

Metcon

Scarface (Time)

For total time:

2 Rounds:

8 Power Snatches (155/105)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (115/85)

8 Bar Facing Burpees
Stimulus wise, we are looking for the following criteria for each snatch barbell:

3rd Weight – A weight we could cycle for 16+ reps unbroken if we went for it.

Metcon

Sub 300 (Time)

For time

50 Air squats

400m farmer carry

30 hand release push ups

20 V ups

10 burpees

20 TTB

30 HSPU

400m Row

50 – 2 count mountain climber

Metcon (No Measure)

Body Armor

4 Unbroken Sets:

3 Dumbbell Power Cleans

3 Dumbbell Push Presses

2 Dumbbell Power Cleans

2 Dumbbell Push Presses

1 Dumbbell Power Clean

1 Dumbbell Push Press

*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

Strength

Clean and Jerk (7X7)

Beast Builder V1

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading – 53% of 1RM

The first set of a series. Starting with seven minutes of work, where we see an inverse relationship between the hang squat clean numbers and push jerks. The cleans drop a rep each round, while the jerks increase a rep each round.

Starting on the moderate side, this will become more of a metabolic grind than a strength issue. As it should be. We will be able to build on this in our following weeks of training.

Deadlift (1X20)

20-Rep Heavy

A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be.

Warming (one set at each percentage, using estimated 1RM):

7 Reps @ 40%

5 Reps @ 50%

3 Reps @ 55%

3 Reps @ Target Weight (~55-65%)

Metcon

Meter Maid (Time)

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run
This workout is front-end heavy. That is, just under 70% of the reps inside the gym take place in the front two rounds. Despite this, or perhaps maybe better said because of this, we as athletes tend to slow down our transitions in that back end. “Rounds” 3 and 4, the 15’s and 9’s, are where we take that extra couple of moments before beginning. Or we walk to the box, verses run.

Knowing that the transitions must be held in the second half, let’s pace the opening end appropriately. In a perfect scenario, we get faster on each 200 meter effort.

Metcon

2K Row (Time)

Max Effort 2K Row
Sprint Start:

5th Pull – Full stroke

Confidence in the Middle

The middle ~1K meters in the workout is the challenge. Much like many AMRAP’s, it is those who can hold the pace in the center of the workout that tend to finish with the best scores…

Sprint Finish

At the 300 meter mark, we want to start opening up our pace. We aren’t sprinting here just yet – but we are looking to lengthen out with slightly more powerful strokes. Potentially dropping 1-2 seconds off the /500m pace. At the 200 meter mark, this is it. We are about 20 strokes remaining, and we want to start our final acceleration. By the time we hit 100 meters, we want to be at full tilt. Whatever is left. It’s acceptable here to shorten the slide stroke if it allows for additional power. Whatever we need to do to come home with our strongest effort.

Metcon # 2

HSPU & Bike (Time)

For Time, with a 10:00 Time Cap:

30 Strict Handstand Pushups

30 Kipping Handstand Pushups

On the 0:00, and every 2:00 thereafter:

15/12 Calorie Assault Bike/ sub 100M run
This workout starts with a 15/12 calorie bike. In the time remaining in the first 2:00 window, we’ll accumulate handstand pushups on the wall, moving towards the 60 rep completion total.

At the 2:00, we stop where we are in our progress, and return the bike. We can’t return back to the wall for more reps until we complete another 15/12 calories on the bike.

Stimulus wise, we are looking to make the move from strict to kipping, but we are also all at different points in our HSPU development. This workout can be transitioned into an AMRAP 10 of kipping handstand pushups (with the same bike break-up to bring metabolic challenge to the effort), along with any drill we see fit, from dumbbell strict presses, to pushups to the floor, to anything in between.

Metcon (No Measure)

Midline

Workout Definition

Accumulate 1:30 of an L-Sit on Parallettes

*Every break, complete :20s in a handstand hold.

Strength

Front Squat (6X3)

Alternating “On the Minute” x 12 (6 Rounds)

Even Minutes – 6 Back Squats

Barbell – 66% of 3-Rep Back Squat (see 6/17 wodify entry)

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Week #1 – 60%

Week #2 – 63%

Week #3 – 66% (Today)

Back Squat (6×6)

Alternating “On the Minute” x 12 (6 Rounds)

Even Minutes – 6 Back Squats

Barbell – 66% of 3-Rep Back Squat (see 6/17 wodify entry)

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Week #1 – 60%

Week #2 – 63%

Week #3 – 66% (Today)

Metcon

Tailspin (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters

30 Double-Unders

15 CTB Pull-Ups

30 Double-Unders

Barbell Pounds – 95/65

Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.

At the halfway mark, make a mental note where we are. And then at the end of the workout, we can back into our analysis on how we did.

Metcon

Mind Eraser (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

7 Power Cleans (135/95)

7 Burpees

These are regular burpees today, not over the barbell. To be “Rx”, we are looking for the jump up burpee.

Post new rounds plus repetitions to the tracker below.
The run must be complete in full to be counted as a rep.

Inside this triplet, we have two relatively simple movements combined with a run. In other words, this is a workout based on building raw work capacity. Pacing here through the rounds is a very important factor to enter this workout with to optimize our score. In a 20 minute effort, we are looking for our first and second rounds to be some of the slowest – not the fastest.

We want to view the run in this workout as our chance to recover from the power cleans and burpees. But today let’s focus not just on “pacing” these runs, but also focus on what we are actually doing with our breathing during the 200 meters. Focus is on belly breathing

Metcon (No Measure)

Midline

3 Giant Sets:

20 GHD Sit-Ups

40 Banded Push Downs

100m Farmers Carry

Rest 2:00 between sets.

Strength

Snatch (5X6)

On the 2:30 x 5 Sets:

3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch

A 5% increase from last week.

Aim is not to simply move heavier loads, but to move them better than last week.

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

Stamina Squats: Back Squats (Time)

Time to complete 4×9 @ 70% of 3RM
This week we are recording time to complete 3X12 @ 70% of 3RM (6/17 in wodify squats)

Back Squat (3X12)

70% of 3RM back squat for all squats today – capturing time to complete under stamina squats

Metcon

BFF partner (AMRAP – Rounds and Reps)

Teams of 2

Ascending Ladder for 25 Minutes

3-6-9-12-15…

Row Calories

Kettlebell Swings (53/35)

Wallballs (20/14) *Females 9′ Target

Partner completes the *full round* before switching, and each partner goes through the same repetition scheme in full before moving on.
Scoring wise, if we complete the round of 15’s, and we get 10 reps on top, let’s enter a score of 15+10. That is not truly “rounds”, but easier to see on the tracker as to where our last finished round was.

The purpose of this piece is the intensity. We want to bring our higher levels of effort to each round, knowing we have roughly a 1:1 work/rest situation. The row is first, so that we can get ourselves uncomfortable, resulting in better training on the final two movements. Although simple by design, they can be challenging to hold onto for bigger sets. Today is the day to aim directly for that.

BFF Individual (AMRAP – Rounds and Reps)

Ascending Ladder for 12 Minutes:

3 Calorie Row

3 Kettlebell Swings

3 Wallballs *Females 9′ Target

6 Calorie Row

6 Kettlebell Swings

6 Wallballs *Females 9′ Target

9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.

Kettlebell Pounds – 53/35

Wallball Pounds – 20/14

Kettlebell Kilos – 25/14

Wallball Kilos – 9/6
Scoring wise, if we finish the round of 15’s and get 5 reps on top, enter a score of “15+5”. That is not “truly” 15 rounds completed, but it is easier to see on the tracker which round we last finished.

Ascending ladders are tricky repetition schemes.

They lure us into a higher intensity start, given the smaller rep schemes. We can complete the set of 12’s unbroken, so we often go for it. Yet the opening rounds, 3-6-9-12, may account for 25% of the workout. It feels like a lot, especially because it’s what starts the workout, but what often happens is that we spend nearly half of our workout in the final round.