Across implies that we are holding the same loading for all four sets of six repetitions.
This is week 4 of 4 (final week), of the 4×6 Push Press progression.
Aim to build upon last week (previous scores will show below if entered). 5-10 pound increase from last week is appropriate.
For Time (each piece runs directly into the next):
21-15-9 – Calorie Bike or Row , Kettlebell Swings (53/35)
21-15-9 – Burpees, 75 Double under after each round
21-15-9 – Medball Squat Cleans (20/14), 200 Meter Run after each set
Working in our long effort for the week early for variance.
If we do not have access to a bike today, row for calories here for the first portion.
“Make It Rain” is meant to be a breather – a pure conditioning piece to build the engine. Through “Silverback”, our primary effort is to strengthen the body. However, we will always keep the larger picture in mind (the complete package), and work in periodically a slight change to our template.
Aiming for a controlled, steady pace throughout this effort. What can be misleading in a workout such as above are the repetition schemes. We can become caught up in the 21-15-9 complex, and focus too much on the first couplet. Remember to take the entire workout into consideration, and aim to pace our efforts throughout.
On the final 21-15-9, the athlete completes 21 repetitions on the medball squat cleans, followed by a 200 meter run. 15 medball squats cleans, run, and finally 9 cleans, run.
On the kettlebell swings, all three sets (21-15-9) are meant to be unbroken. Lighter is better for this workout. The medball squat cleans do not need to be unbroken, but we should be able to if we absolutely went for it. Again, the conditioning response is what we are after here in today’s piece.