Monday 12.5.16
December 4, 2016
Wednesday 12.7.16
December 7, 2016
Show all

Tuesday 12.6.16

1. Power cleans

On the 0:00 – 3 Reps @ 50% of 1RM Clean
On the 1:00 – 3 Reps @ 55% of 1RM Clean
On the 2:00 – 2 Reps @ 60% of 1RM Clean
On the 3:00 – 2 Reps @ 65% of 1RM Clean
On the 4:00 – 1 Rep @ 70% of 1RM Clean
On the 5:00 – Rest
On the 6:00 – 1 Rep @ 75% of 1RM Clean
On the 7:00 – 1 Rep @ 80% of 1RM Clean
Minutes 8, 9, and 10… three heavy singles, at your discretion. Post heaviest clean to the leaderboard below.

2.
CHAINSAW” 
“Chainsaw” Part #1
AMRAP 3:
12 Calorie Bike /Row /Run 200m
15 Power Cleans (115/85)

Rest 3:00
“Chainsaw” Part #2
AMRAP 3:
9 Calorie Bike/Row /Run 150
12 Power Cleans (135/95)
Rest 3:00
“Chainsaw” Part #3
AMRAP 3:00

6 Calorie Bike/ Row/ Run 100m
9 Power Cleans (155/105)
Each part is scored separately, as rounds + reps.
On the loading for the cleans, we are striving for the following:
Part #1 – A load we can cycle for 15+ repetitions unbroken
Part #2 – A load we can cycle for 12+ repetitions unbroken
Part #3 – A load we can cycle for 9+ repetitions unbroken
We want the loads moderate throughout to preserve the ability to “touch and go” repetitions. Often in workouts we strategize and hold small sets. Today is a day to build familiarity and confidence in cycling repetitions. Ensure our weight selections allow for the first round in each AMRAP to be completed unbroken *if we had to*. Individual strategy will likely cause for a 1-2 breaks per set with very short rests.
Push outside the comfort zone today and strive to hang on for sets.

Extra Work:

Alternating EMOM x 10
Even Minutes – Row 15/12 Calories
Odd Minutes – 30 Seconds for Max Reps Kipping HSPU
Scored portion for this stamina builder is the total Kipping HSPU.

In these seven rounds above, strive to hold the same amount of HSPU per round. We are seeking to maximize our repetitions in the movement through consistency in our rounds. We will see this builder again – set a starting point here today.
If we do not yet have HSPU, use a light set of dumbbells and compete strict presses to build the strength today. Strive for the same goal, to maintain consistent rep counts throughout all rounds. Choose dumbbells that allow for ~15 repetitions to be completed unbroken when fresh.