5 Sets, building to a Heavy:
Pausing Overhead Squat + Overhead Squat
All repetitions taken from the rack. On the first repetition, a two-second “dead stop” pause is to take place in the bottom of the squat. This is where we confirm our positioning beneath the bar. The second repetition, there is no pause in the motion. Build to a “heavy”, which is a challenging lift for the day, but not an absolute max. Our technique is more important than our number here.
Post load to SUGAR WOD
30/24 Calorie Row
10 Overhead Squats (165/110)
Challenging ourselves on the overhead squat today. We are looking for a load that we can complete 20-25 repetitions unbroken with, if we absolutely went for it when fresh. Post rounds + repetitions to SUGAR WOD
On the double-unders, we want to find our wrists. In a workout where we need our shoulders for the overhead squats, it’s crucial to stay relaxed on the rope and let our wrists do the work – not our arms. Now there’s two things to keep in mind here:
1) We don’t want to edge towards DU failure early in the workout. This is largely because if we edge close to failure, it’s almost guaranteed that we are not moving efficiently at that point, and draining shoulder capacity at the rapid rate.
2) Yet, we want to complete these DU’s with the understanding that we can recover on the first few calories on the row. A stoppage on the rope is a dead-stop in the workout, whereas cruising for some moments on the rower while we catch our breath still pushes us further into the workout.
Break these up into manageable chunks as needed so that we avoid movement failure early on, and find your wrists. We’ll recover on the first few calories on the rower.
The row is a significant portion in this workout, but what is more important than our speed on the row is our ability to move through the overhead squats. It is understood that we want to push a pace that allows for 1, if not any, breaks on the OHS. Each break in the overhead squats is at a minimum 15 seconds. And 15 seconds on the calorie row is a very significant amount of effort.
Coming off the overhead squats, expect your grip to feel taxed. As we are active overhead during the squats, we can expect our wrist dexterity on the rope to feel a bit off. It will come back. Give yourself a brief composure breath before the start of each set, and start with a relaxed upper body on the following DU’s.
(EXTRA CREDIT) BODY ARMOR
Alternating EMOM x 10
Odd Minutes – “X” GHD Sit-Ups
Even Minutes -“X” Hip Extensions
Athlete’s choice on repetitions per movement.
Session #3 in this format for building mid-line capacity. Aim to build slightly from last week. If this is our first week, the recommended to start conservatively. As an example, 10/10 would be a strong start (for a total of 50 repetitions of each movement).
If we do not have a GHD, complete with abmat sit-ups and banded good mornings.
The following is not for score. It is for quality. Alternate between the stations as if these are AMRAP’s, but I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval.
Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk (Video)
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)
Minutes 5:00 – 10:00:
Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can) (Video)
3 Inchworms (Video)
Wall Walk Modifications – 10 second Handstand Hold, or 6 Box Shoulder Taps (Video)
Pausing Strict Pull-Ups – Band as required.
Strict Toes to Bar – Bring our legs as high as we can without kipping, and pause there for a full 1-count per repetition.
25/20 Calorie Assault
800 Meter Run
30 Kettlebell Swings (53/35)
20 Barbell-Facing Burpees
If we are using a Schwinn Airdyne today, complete 50/35 calories.
If we do not have access to a bike, complete 25/20 on the rower.
If we do not have a rower, remove the first part and run 1,000 meters total.
Post times to SUGAR WOD
One round through. Let’s bring the intensity today.
On the opening bike, we can take advantage of the exponential calorie effect. This should not be an all out sprint (think final event in the Individuals Regionals this year), but we are looking to push our pace here. Imagine we are completing a 2:00 max calorie test. We want to take advantage of the higher wattage, but what is just as important is our ability to immediately dismount and move into our run.
Use first 50-100 meters of the run as our recovery from the bike. The legs will feel taxed, but they will come back. As we enter the bike, remind ourselves of this brief recovery period to allow us to push our pace there. At the 100 meter mark, aim to pick our speed back up. Looking ahead on the following station, we can find a rhythm to our breathing on the KBS. We can push this run knowing our breathing will be at a minimum controlled on the KBS. Pacing wise, imagine you are running a 1 mile sprint.
On the kettlebell swings, expect to approach this kettlebell winded. We have demanded much of ourselves cardiovascular wise, but we have not in terms of moving loads. On these swings, just start. This is an opportunity to save 5-10 seconds off our time. These repetitions do not need to be straight, but they need to be immediate. You will surprise yourself, despite how fatigued we are aerobically, how manageable the kettlebell feels on the first few repetitions. As is the case when we are fatigued, remind ourselves to extend violently. Set the tone here in the first few repetitions so that we are still doing so when it really counts – that second 15.
The swings don’t *need* to be unbroken, but we are looking for a single break at most. We know that following these swings, it’s a final push for 20 barbell-facing burpees… and we aren’t going to fail a burpee. On these final 20 repetitions, unlike how we commonly train the burpee, throw caution to the wind. There are times where we will dial in our pacing on the repetition, but at this point, let’s empty the tank and see what’s left.
It’s a short workout. Let’s work the high power output today. Less concerned with perfect pacing on this one. More into effort. Before you start this workout, say this words in your mind – “I am Fearless”.
ON THE 0:00... BARBELL CYCLING
“Freight Train” V2
On the Minute x 6
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks
Second version, previously seen on May 31. Increasing in volume, but remaining at 50% of 1-Rep Clean and Jerk. Following version will see a reduction in volume, but an increase in loading. The goal is to hang onto the bar for all repetitions inside the minute.
Enter 1RM Clean and Jerk
V2 Loading – 50% of 1RM Clean and Jerk
ON THE 7:00... DEADLIFT
From Minutes 7:00 – 15:00 (7 Minutes):
Build to a Heavy 3-Rep Deadlift
* Start at the same loading you left off on from “Freight Train”, and steadily build to find a 3-Rep Heavy inside the seven minute window. This is not seeking a max-effort, but a heavy for the day.
ON THE 25:00... "OPTIMUS PRIME"
Wallballs (20/14) – Females to a 9′ Target
*Every Minute on the Minute – 5 Deadlifts (225/155)
Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).
Post total wallball repetitions across the AMRAP to the leaderboard below.
Workout again starts on the wallballs, giving the athlete a full minute to complete repetitions. At the 1:00 on the clock, stop and complete 5 deadlifts before returning back to the ball. Repeat this process on the 2:00, 3:00, 4:00, 5:00 and 6:00. Workout concludes at the 7:00.
Transitions are a focus point inside this portion today. These minutes will go by very quickly. The extra breaks and steps between movements add up quickly here, and often without you even realizing it. Expect the deadlifts to take anywhere between 10-20 seconds, with a transition on top. As a focus point for the workout today – use every second we can in “Optimus Prime”. The time will move quick.
On the wallballs, especially on that first set, we don’t need to open with a very large first set. What is more important is how we are cycling the wallball on the second, third, and fourth minute. If we open up without a break in the first minute and “max out” our wallballs, only to find a fraction of so in the second and third minute, we likely could have repositioned our effort for a better score. Your first round should be the most amount of repetitions you accomplish in any minute (given the extra seconds from not needing to deadlift first), but the key will be to keep it manageable so we can sustain that effort immediately after in the second minute.
If transitions is our first focus point of the day, the second will be our breathing. In both movements, it is common for athletes to forget to breathe. It’s more common than you think, given the valsalva of the deadlift and the head positioning on the wallballs. Especially in the first minutes, set the tone for the workout by controlling your breathing.
PAUSING SQUAT CLEAN
10 Sets of 1
Pausing Squat Clean
There are two pauses in this movement. Both for a full two seconds. Be diligent about holding for a full two seconds at each. Rest as needed between movements, but aim to keep it to under 90 seconds.
First Pause – 3 Inches off the floor (bar is just past mid shin)
Second Pause – Catch Position (bottom of front squat)
Set #1 – 1 Rep 50% of 1RM Clean
Set #2 – 1 Rep 53% of 1RM Clean
Set #3 – 1 Rep 56% of 1RM Clean
Set #4 – 1 Rep 59% of 1RM Clean
Set #5 – 1 Rep 62% of 1RM Clean
Set #6 – 1 Rep 65% of 1RM Clean
Set #7 – 1 Rep 68% of 1RM Clean
Set #8 – 1 Rep 71% of 1RM Clean
Set #9 – 1 Rep 71% of 1RM Clean
Set #10 – 1 Rep 71% of 1RM Clean
10 Power Snatches (95/65)
10 Box Jump Overs (24″/20″)
Post Times to SUGAR WOD
Building mid-range stamina in today’s couplet of power snatches and box jump overs. On the power snatch, we are looking for a weight we can snatch for 20+ repetitions unbroken if we absolutely had to when fresh.
The purpose of this piece is to hone in on our pacing for these two movements. Looking at these two, we can tell on paper that they both involve an explosive hip extension. Further, we can expect these two movements, although not apparent on paper possible at first, will inherently tax each other. We can move into this workout knowing that our first round will feel dramatically different to us than our fourth round, and we can start to visualize how to best combat with a smarter repetition strategy in round one.
Taking that into consideration, visualize how we are going to break up round four. It’s not the first or last round that we want to visualize, as your either fresh here or “going for broke” and sprinting to the finish line. Visualize how you would break up the snatches, and the box jump over method and speed.
Take that “guess” on both, and try using that same repetition scheme in round one. It’s not that we are trying to “move slower in the first few rounds”, as that’s not the right way of looking at it. Instead, it’s a repetition scheme we can hold without ever slowing down. One has a negative connotation to it, and one has a actionable goal you can strive for. Although that seems like a minor detail, it’s important.
On the power snatches, slow is smooth, smooth is fast. Speed on the barbell is not as important here as efficiency. It will come down to how well we cycle the barbell in the third round and beyond, meaning rounds 1 and 2 simply set us up for that. It’s a lighter load, but we need to respect it and move well in order to thrive in the later rounds.
On the box jump overs, focus on minimal footwork. This movement is very common to spur extra steps for the athlete, which adds effort and time to our workout. Athletes can face the box, move laterally, or any combination. But we are looking for a two foot take off for “Rx”. Step-overs absolutely allowed, but would not be considered “Rx”.
EXTRA CREDIT/BODY ARMOR
15 Dumbbell Pushups (Video)
30 second Barbell Overhead Hold (Video)
100 Meter Double KB Front Rack Carry
Finish with 50 Band Pull-Aparts (Video), or CrossOver Symmetry Recovery Protocol
Not for time, but for quality.
On the overhead barbell hold, focus first on positioning before load. What we are looking for is not only a locked out overhead position, but a locked in midline. Push you ribcage down and squeeze your abdominals down. Even with an empty barbell, we aim to be so active here that we are are working very hard with even an empty barbell. We are free to climb in weight throughout the rounds.
On the double KB front rack carry, both kettlebells are resting in the front rack position. Much like our overhead barbell hold focus point, we are looking to squeeze the ribcage down and fire the abs. The body will want to “relax” into hyperextension… fight it and stay locked in. Athlete’s choice in weight here, but we are looking to walk each distance unbroken.
OTM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat
Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat
Session 3 of stamina squatting. Progressions will flow to build our ability to cycle moderate to heavy loading. Putting in the Grunt Work. This week is meant to be challenging. We are increasing by 5% on our loading, and adding an extra round. Next session, we will reduce the volume per minute, while increasing the loading further.
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
Post Times to Sugar Wod
Known as a “down and back chipper”, there is work bookended around a 800 meter run in the middle. There are many times where we want to program in elegance, that is, assign a repetition scheme short enough so that by the time we are reaching muscle failure, we change to a new movement. Think “Fran”, thrusters and pull-ups. By the time you are coming close to hitting a wall on the thrusters, you move to pull-ups. And vice versa. Such programming yields the highest power output. However, as important as that is, there are also times where we want to grind through a larger set. We have that opportunity today in “Daniel”, with 50 pull-ups in the beginning and end of the workout. It’s meant to be a grind, and it’s training stimulus is valuable.
With that said, we are looking to find the appropriate volume here. If we are still on the pull-up bar at the 3:00 mark, let’s time cap our efforts here and continue to move into the workout. At that point, the stimulus here has been met, and any additional time can actually be detrimental to recovery. Modifying to 30 reps or 40 repetitions to complete the work under 3:00 is the right move.
Opening up “Daniel”, we don’t want to reach absolute pull-up failure. Although it’s very impressive to aim after 50 pull-ups unbroken, what is more important a straight set here is the following: 400m run, 21 Thrusters, 800 meter run, 21 thrusters, 400 meter run. That’s the workout. Planned, short breaks on this first set of 50 is absolutely an option, with of course many repetition schemes varying from athlete to athlete. Knowing oneself, let’s choose a repetition scheme that allows us to consistently break this first 50 apart.
The running is important in “Daniel”, as it’s the transitions. In total, it is one mile of running. There will be separation between athletes here by not only speed, but transitions. We do talk about this often, because it is truly a significant difference in times. Just for the sake of some talking points, let’s list out some imaginary numbers.
A fast runner in Daniel may complete the mile total of running in 7:00.
A very good runner, but not as fast as the above, may complete the total in 7:30.
We are all very aware of how time slides by so quickly with a walk (instead of a jog) to the bar, that extra chalk break, or any mix in between. The fast runner, despite completing the “work” faster than the good runner, can very easily be beat in six transitions in this workout… even if they were identical on the pull-up rig and thruster barbell.
Much like how we are diligent with our footwork on barbell-facing burpees, or box jump overs… let’s focus today on transitions. Whereas in a barbell-facing burpee our mentality is no steps go to waste, our mentality here is no second goes to waste in our transitions.
For time: Teams of 2
• 80 deadlifts (155/105)
• 100 double unders
• 80 wall ball (20/14)
• 100 double unders
• 80 hand release push ups
• 100 double unders
• 80 pull ups
• 100 double unders