Friday – 9/6/2019

The Workout for Friday is:

WARM-UP
(Primer)
3 Rounds (6 minute cap)
-200m Run
-6 Air Squats
-4 Broad Jumps
-2 Wall Walks

(Mobility)
27 Squat Progression

(Specific)
Clean & Jerk Technique

STRENGTH
In 15 minutes, work up to a “heavy” Clean & Jerk for the day.
Build based on feel, but *DO NOT GO ABOVE 90%*

METCON
“The Jacked Gymnast”
-5 Clean & Jerks
-Unbroken C2B Pull-Ups or Muscle-Ups
-4 Clean & Jerks
-Unbroken C2B Pull-Ups or Muscle-Ups
-3 Clean & Jerks
-Unbroken C2B Pull-Ups or Muscle-Ups
-2 Clean & Jerks
-Unbroken C2B Pull-Ups or Muscle-Ups
-1 Clean & Jerk
-Unbroken C2B Pull-Ups or Muscle-Ups
Time Cap = 8 minutes
*The gymnastics set begins once the athlete is hanging from the rig/rings with his or her feet off the ground. The athlete may perform as many or as few repetitions as they would like, but once their feet come back to the ground, their set is finished and they must return to the barbell. Once they return to the barbell, they must build the barbell to the next weight. Proceed in this fashion until the athlete has complete the final set of gymnastics, or they have reached the 8-minute time cap.

**Athletes do not have to perform any pull-ups/muscle-ups. If they make an attempt, fail and return to the ground, they must move back to their barbell for the next set of clean and jerks. Athletes may make as many attempts at the clean and jerk as they like, but may not advance to the rig/rings until they have successfully completed the prescribed clean and jerk.

***Scoring for the workout will be based on two components – the heaviest successful clean and jerk, and the number of muscle-ups performed. Athletes will receive 1 point per pound of their heaviest successful clean and jerk, 3 points for every C2B Pull-Up,  and 10 points for each muscle-up completed.
Example…if a male athlete makes two reps of Clean & Jerk at 295 lbs and completes a total of 25 muscle-ups, his score would be 295 + 250 = 545 points

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Metcon 2]
“The Power Gymnast”
For Max Cals
90 second Assault Bike
Rest 30 seconds
When the clock reaches 2:00….
For Time
100′ HS Walk
*Must be done in increments of 25′
Total time Cap: 6 minutes

[Accessory]
Every 90 seconds x 15 minutes (5 sets of each)
Minute 1 – 20 Push-Ups
Minute 2 – 10 Supinated Grip Barbell Bent Over Rows

3 Rounds
-8 to 10 Bulgarian Split Squats /leg @ 3011
-15 to 20 Med Ball Hamstring Curls @ 2111
-10 Russian Step-Ups /leg

[Engine Builder]
Assault Bike Conditioning Option
5 Rounds
-5 DBall Cleans Over the shoulder
-15/10 Cal Assault Bike
-10 DBall Squats
-15/10 Cal Assault Bike
-Rest 4 minutes
*Your goal will be to push hard each set and trust your ability to recover in the 4 minute rest period.

Aerobic/Gymnastics Conditioning Option
AMRAP x 25 minutes
-2000/1800m C2 Bike Erg or 60/45 Cal Assault Bike
-100′ HS Walk
-3 Rope Climbs