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Workout of the Day – Friday June 28th, 2019 “Sicko Mode”

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Strength

Clean and Jerk (1×1)

On the 1:30 x 7 Sets:

30 Double-Unders

2 Hang Squat Cleans

1 Split Jerk

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Sets #5+6+7 – Build to a moderate for the day.

Being our de-load week, we are not looking to push past 83%. Complex is intended to be completed unbroken.

Metcon

Sicko Mode (Time)

For Time:

21/15 Calorie Row

21/15 Calorie Assault Bike (sub 400M run)

15/12 Calorie Row

15/12 Calorie Assault Bike (sub 300M run)

9 Calorie Row

9 Calorie Assault Bike (sub 200M run)

… Directly into:

21 Hang Clusters (135/95)

Hang Cluster = Hang Squat Clean Thruster
Today let’s find the pace we can aggressively hold, without ever slowing down. We push hard to the finish on the 9’s. Although it may feel a bit reserved in the round of 21’s, this is anything but a “comfortable” pace.

Moving into the 21 hang clusters here, in such a challenged state (but not absolutely obliterated), is where the benefit will be found. Where we can train that next rep in an uncomfortable state. It’s a very specific place we aiming for today, and it’ll take both aggression as well as reservation to make it there.

Being at the hang, we can push ourselves with sets. While choosing weights, let’s settle on a weight we feel very confident we could cycle for 12+ reps unbroken, when fresh.

As some thoughts for a break-up strategy:

6-5-4-3-3

5-5-5-3-3

7×3