15 minutes to establish a 1RM Squat Clean
2) METCON
For time (25 min cap):
9-6-3 of:
Clean & Jerk (80% of 1RM)
Muscle-upsThen, 3 rounds of:
20 Wallballs (20/14)
10 Pistols
3) Skill
4) Accessory
Post loads and results to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)
REMINDER -- Snatch Clinic at 1130-1300 Thursday!
Strength. For those of you who competed in the Iron Major competition I want you to go out and beat the weight you successfully completed at that event. We are going to be doing lots of heavy C&Js so pull your squat clean barbell on the floor next to the rigs to save time.
METCON. This workout consists of two parts that immediately follow each other. First, perform a 9-6-3 rep scheme of C&J and muscle-ups. Everyone’s barbell will be loaded differently for this first part. Then, after finishing the last 3x MU, immediately move on to 3 rounds of 20 Wallballs & 10 Pistols.
Scaling. For the first part, standard sub of 2:1 pullups and dips for MU. Scale further if needed by reducing the overall rep scheme. Options for pistols in the second part below, if you need more help with pistol (or any) scaling options grab a Level 1:
- Scale option 1: Pistols on top of a box.
- Scale option 2: Pistols grabbing a bar/band.
- Scale option 3: Rolling up into a pistol.
Deconflict Heat 1 by available ring/pullup stations. Subsequent heats can start the METCON as soon as the previous heat is finished with their C&J/MU portion. C&Js are meant to be heavy. You may not be able to touch-and-go repetitions and that is completely fine and intended. The first portion of this workout will take much longer than the second portion.
Skill. Yes, of course handstand walks will be in a future METCON next week! Let’s get to practicing these so next week you’ll be more comfortable.
Accessory. Grab a heavier bumper plate than you used last Tuesday. The repetitions are lowered so you can add weight. Grab a 10#, 15#, or 25# if you’re feeling squirrelly.
Today’s KPPs
- Fast Elbows! The key to catching the barbell in a good squat position is having fast elbows. Once the barbell is caught, don’t let your elbows drop coming out of the hole. Keep them high.
- Don’t shorten your 2nd pull in an effort to catch the barbell in a squat. Take advantage of the FULL 2nd pull. This will allow you to load the barbell and PR.