On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch
It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.
On the Minute x 12:
Set #1, on the 0:00… 57% of 1RM Squat Snatch
Set #2, on the 1:00… 62% of 1RM Squat Snatch
Set #3, on the 2:00… 67% of 1RM Squat Snatch
Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 57% and starts on the 3:00.
21 Wallballs (20/14) *Females to a 9′ Target
18 Calorie Row
15 Box Jumps (24″/20″)
12 Alternating Dumbbell Snatches (50/35)
Post Times to SUGAR WOD
Each week, we have a workout that is programmed specifically towards honing our pacing efforts. Today is that day of the week. We will never perfectly nail pacing, but it is the repeated training and practice that will bring us closer towards excellence. Today’s workout is an opportunity to look at our round splits to gauge how well performed.
In such a training workout as today, make note of what the clock displays after each round. As we can all attest to, it is very tempting to come out aggressively in workouts. We want to strive to do nearly the opposite… to have our first round be our slowest. As we think through these movements and how we plan to approach them, visualize yourself in the third round, and think about how we would break through these sets. What we do in round 3 is likely a good place to start in round 1, with controlled, measured rest between sets.
Wallballs – We need our shoulders in this workout (rowing + DB snatches). As you throw the ball into the air, shake the arms out quickly by your sides. Refrain from leaving your arms in the air unnecessarily in between throws. This is a common, yet easy to forget, place where we fatigue ourselves. These sets do not need to be straight, but, they do need to be consistent. 12-9, 7-7-7… there is no right or wrong approach here, as long as we are consistent throughout all four rounds.
Row – We are looking to use the row as a psuedo-recovery in this workout. Of all four movements, this is the effort to pace the most. It is our aim to move through the wallballs, box jumps, and snatches in large sets first. Facilitate that goal by pacing the row enough to allow it. For talking points, strong male rowers may find themselves around 1250-1400 cal/hr, with strong female rowers around 900-1050. When in doubt, err here on the side of a lighter pacing, and aim to pick up our speed towards round 3 and 4.
Box Jumps – Slow is smooth, smooth is fast. We are looking for a jump stimulus today, and it would be best to modify to a lower box (or stacking of plates) before we move to a step-up. With that said, if it is an injury or limitation, the step-up is the correct plan of action here. Whether we jump down or step down, focus on a methodical breath here.
Dumbbell Snatch – Alternate each side for a total of 12 repetitions, with both ends of the bell touching the ground in between repetitions (just like the open). Following these 12 repetitions, we move directly back into the wallballs. This is the most challenging transition in the workout, and it is our place to push. We know that the movement following the wallballs, the row, is where we are pacing our efforts. Make this a microgoal in our workout today. Let’s make the most challenging transition in the workout today our fastest one.
Minutes after your workout, spend a few moments thinking through our effort today. Look into the round times, and take note on where we broke our sets and how the movements felt throughout the rounds. Every workout we do is an opportunity to not only refine the movements, but to refine a better understanding of ourselves.
“FIGHT GONE BAD”
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls (20/14 lbs)
1 minute Sumo Deadlift High-Pulls (75/55 lbs)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lbs)
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
Build to a Heavy Set of 3
Two weeks ago(June 21st), we established a heavy triple. Again, this is not an effort to find a 3-Rep Max. For reference, if you entered your heavy triple to the leaderboard previously, it should populate below. Build steadily to establish a heavy triple, and press on to our body armor next.
Not For Time:
15-12-9-6-3 Romanian Deadlifts (Video)
15 GHD Sit-Ups after each round
You choose the load for the Romanian deadlifts, and build in each round. Start at 30% of your 1RM Deadlifts (regular), and steadily build by feel. The final set of three repetitions should not be a heavy effort, but a moderate one.
15:00 Recovery Bike, Row, or Ski Erg
Conversational, light pace. No score tied to this. Recovery effort.
CLEAN AND JERK TECHNIQUE
“On the 2:00” x 7 Sets:
3-Position Squat Clean + Split Jerk (Video)
First squat clean is from the floor.
Second squat clean is from knee level.
Third clean is from mid-thigh, or power position.
A split jerk finishes the complex. Strive to complete the entire (4) rep complex unbroken.
Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk
Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk
Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk
Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk
Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk
Set #6 – 1 Complex @ 70% of 1RM Clean and Jerk
Set #7 – 1 Complex @ 70% of 1RM Clean and Jerk
"FULL SPLIT" (TEAM OF 2)
In Teams of 2…
5 Front Squats (165/110)
15 Plate Hops*
15/10 Calorie Assault Bike
Partners complete full rounds before switching.
On the front squats, we are looking for a loading that is without question unbroken every round. In other words, a weight that we know we can front squat for 15-20 repetitions unbroken when fresh.
*Plate Hops – Stand with a 45# plate flat on the ground between your feet. Standing at 9 o’clock and 3 o’clock to the plate, and this is where the repetition begins. Jump your feet inwards so that both feet touch the top of plate, and jump them immediately back to 9/3 o’clock. That concludes one repetition. Extension is not needed, and these are done for speed. Think the speed you would see in a ladder drill in track and field.
If are on a Schwinn bike/Airdyne today, complete 25/15 calories.
If we do not have access to a bike, complete 15/10 calories on the rower.
If we do not have either piece of equipment, complete a 200m run.
Post total rounds + repetitions to the leaderboard below.
"OVER THE HILL"
800 Meter Run
21 Toes to Bar
15 Hang Power Snatches (95/65)
Post Time to the Leaderboard below.
DOUBLE DRAGON ( TEAMS OF 2 )
100 CAL ROW
MAX CLEAN AND JERKS (135/95)
REST 3 MINUTES
80 CAL ROW
MAX REPS POWER SNATCH (115/85)
REST 3 MINUTES
60 CAL ROW
MAX THRUSTERS (95/65)
SCORE= NUMBER OF C&J, POWER SNATCHES, AND THRUSTERS