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Workout of the Day – Wednesday July 17th, 2019 “Meter Maid”

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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.