Wednesday 911.19


Part 1: Frustratingly Slow vs Pump City

For time:
3 rounds:
8 DB power clean 50/35#
12 kipping hspu
...
3 rounds
8 DB power clean
12 strict hspu
...
3 rounds:
8 DB power clean
72 hs walk (12 feet lanes. 6' unbroken minimum increments)
* 20 min cap

Part 2: TTB Test

100 TTB for time
* 8 min cap

Part 3: What Strength Can You Muster Now?

A. Thruster; 3, 2, 1; rest 2 min
B. Overhead squat; 3x3; rest 2 min
C1. Front squat; 10 reps @50-60% 1rm AFAP x3; rest 2 min
C2. Deadlift; 3x3; rest 2 min


SCALED

Part 1: Pump City

A1. Strict press 8-10x2; rest as needed
A2. Band assisted hs hold; 45 seconds x2; rest as needed
A3. Band assisted freestanding strict hspu; 10 reps x2; rest as needed
A4. Thrusters; 6, 6; rest as needed
+
3 rounds:
8 DB power clean 50/35#
12 kipping hspu

Part 2: TTB Test

50 TTB for time
* 4 min cap

Part 3: What Strength Can You Muster Now?

C. Overhead squat; 3, 3; rest 2 min
D1. Front squat; 10 reps @65% 1rm AFAP x2; rest 2 min
D2. Deadlift; 3, 3; rest 2 min


ADDITIONAL SANCTIONAL TRAINING

Part 4: Rope, Rope, Run

A. Rope climb tech work 10-15 min. Work on legless, normal, descent speed, etc
B. Hand over hand rope sled drags; 50 feet x4; rest 90 sec
+
Weighted vest run 20 min (every 5th minute stop and perform 20 air squats)


Coaches Notes

Part 1

This workout is 3 mini workouts each with 3 rounds of DB power cleans and an overhead gymnastics movement. The dumbbell power cleans are difficult on the shoulders and arms and then each of the overhead movements progresses in intensity. Because this workout is ALL for time, make sure to pace the initial portion in a way that allows you to get through the later portions faster. That being said, ensure that you aren't going so slow and paced that it doesn't give you time to work. Strict handstand push ups will be the limiter for most people in this format so pick a strategy for yourself of reps that allows you to get through the twelve reps of each round as fast as possible.


Part 2:

People who can beat the time cap: Race. Big sets with short rest descending as you go to keep moving. Small quick sets with quick breaks. Fast singles. Whatever you think works for you to get through the work as fast as posisble. This is open prep so try to find your limits while keeping movement quality as high as possible.
People who can't do 100 reps in 8 min: Think of this as an 8 min EMOM where you set a target number of reps that you try to get each minute. It you get past half way and feel good up the number of reps you are doing on that minute and try to finish with more reps per minute in the last 2 minutes than the first two minutes.


Part 3:

After a large amount of work and mid line challenges, now we will do strength work. Don't expect your numbers to be at full pr level, but with your weight selection in this portion strive for as heavy of a strength stimulus as you can drive in a fatigued state while maintaining your positions and tension.

Part 4:

Rope climbs, sleds, and weighted vest running likely won't come out in the open. So this session is about refining your movement quality, getting practice with skills, and building confidence with your ability to do the movements. Keep the discomfort on the lower end and the effort more pointed towards on learning to move better, faster, etc.