Weighted Sit-Ups (35/25)
Use rough;y 70% of 1RM
At the start of the workout, we are heavy on the barbell reps. At the tail end of the workout, it flips… it becomes a running workout.
Purely for perspective, in the first three "rounds" of the effort, we’ll a point in the workout where we’ve completed 57 reps on the barbell, but only 400 meters of running. In the back half of the workout, there’s a portion where we’ll complete 600 meters of running, with only 18 reps on the barbell to break it up.
In the front half of the workout, let’s pace our running. Our first 200’s should be our slowest. Moving at a recovery pace here allows us to strive for the bigger sets inside the gym. And when the set counts reduce towards the back half of the workout, we can increase our running speed.
As a micro-goal for the workout, the final three runs should be our fastest. Not just the final, but the final three.
Although difficult to see at first glance, our lats will take the brunt of the fatigue here. As we engage for the deadlift, we fire the lats to keep the bar close. On the kip swing, we absolutely use our lats here as well. What results is a fatigue inside of the kip swing of the toes to bar, resulting in a less powerful pull/push kip. It won’t be the deadlifts that slow us to a halt if we reach it… it will instead be the toes to bar in the larger sets as we climb that ladder.
Pacing these repetitions and breaking as you see fit is naturally a large aim of ours, but, as is technique. Those who can hold sound technique especially in the earlier sets will preserve their capacity for when they need it the most – in these final, larger, sets of toes to bar.
10 Pushups between each set
10 Pull-ups between each set
On the Minute x 5:
1 Hang Squat Clean, building in load.
Another way to look at this is that we are looking for a load that we feel confident we could complete the 15 with one break or less in each round.
On the burpees, these are lateral to the barbell. That is, we are completing the burpee perpendicular to the barbell. A two foot jump over the barbell is Rx, with a burpee step-up still counting as Rx.
Pacing wise, although a mid-range sprint, we still need to pace the burpees relative to our conditioning. What is more important than cycling the burpees quicker is the need for large sets on the barbell. We aren’t going to stop on the burpees, but we absolutely can stop on the barbell. With one break (or less) being the goal on the barbell per round, let’s then increase the pace our burpees.
The balance is in the middle, naturally. If we push the running for true max rounds, we will get the most amount of attempts on the pull-up bar, but we may not hit our best numbers per set. A slightly more reserved pace, along with a brief composure breath, re-grouping underneath the bar is the ideal place to be.
Inside these strict reps, we are looking to stay off the ground. We can hang at the bottom of the repetitions, but as soon as we touch the ground, that terminates the set. And on these sets, we are actually not looking to go to complete failure. Knowing that we will have ~6-8 attempts on the bar, it is just as much of a paced effort as if we were to do a "Max Set on the 3:00".
For round times, we are aiming to place ourselves in the ballpark range of 2:30, of half of the interval. This will naturally vary amongst athletes, with the take home message being… we absolutely want the rest that follows. If we are moving towards a completion time of 3:30 in the earlier rounds, we won’t be able to sustain the level of intensity we are aiming for.
Pacing wise, we want to move outside our comfort zone on the opening air squats and row calories. The training value in this effort is truly getting to the power snatch barbell fatigued. Being able to cycle the barbell with lactic in the legs and a higher heart rate is what we are after. And although we are always looking to use the clock to our advantage, today is a day where are placing less emphasis on it. Although perfectly even splits are the common goal, today it is truly a chance to become comfortable, being uncomfortable.
A micro-goal for today’s effort could be to push our pace on the squats and rowing calories to a point that leaves us a little worried about how the snatches will go (this is a good thing for today.. moving outside our comfort zone). Another could be the reverse. If we typically would break the power snatch reps at 4-3, let’s push for unbroken sets today, and see if we can hold onto the bar for all five rounds.
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