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Workout of the Day – Wednesday August 14th, 2019 “IHOP”

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Strength

Squat Clean (1X5)

On the 1:30 x 5 Sets:

Pausing Clean Pull

Low-Hang Squat Clean

Front Squat

Sets: 50% – 53% – 56% – 59% – 62% of 1RM Clean

This 3-movement complex is designed to be completed without dropping the bar

For the Pausing Clean Pull: Pause 1 second just off the ground and 1 second at knee level

Barbell Cycling: Squat Clean (Time)

For Time:

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)
The first 18 reps of the workout are much lighter than the last 12

While it’s tempting to bank a lot of time at the lighter weights, we also want to make sure you’re composed for the heavier sets at the end

Move at a controlled pace on the first 2 bars to allow yourself to thrive on the last 3

This likely means steady singles from the beginning of the workout

Use the weight changes as an opportunity to catch your breath and recover a bit for the next weight jump

Metcon

IHOP (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

5 Power Cleans

5 Hang Squat Cleans

5 Squat Cleans

Barbell – 155/105
Find a moderate weight on the barbell that you’ll be able to cycle for quick singles on the cleans

This weight should be somewhere around 50-55% of your 1RM Clean

Looking to complete 3+ rounds today

SUBSTITUTIONS

Double Unders

Reduce Reps

1 Minute of Practice

90 Single Unders