Oh My July 2 – What a Workout!

Ok – I don’t really read ahead. I might copy and paste a workout in here so I have it ready to add notes to the next day after the workout, but I don’t really read them. However, someone mentioned this one to me so I decided I should actually read it. What??? Why did I do that?? Bet there are only 6 people max at this workout!

I think the quote for today is quite fitting…somehow I will seek and find peace with these burpees 🙂

Ok – so there were about 9 people there this morning. Way more than I thought would show up 🙂

“Peace comes from within, seek it there.”

The workout time is very long. Ensure the warm-up is quick and transitions are relatively fast to have a chance to finish the class on time. The skill work will be sacrificed a bit and there will not be much detail given on some of the movements.


General Warm-up (~5:00)
200m Run, easy – bike
30ft Inchworm + updog to down dog
0:30/0:30 Samson stretch

COMPLETE
  SKILL, BUILD UP AND TRANSITION (~15:00)

TIPS

Power Clean and Jerk Progression (A) (~5:00)
With an empty barbell
5-10 Strict press
5 Jerk “lands”
5 Push jerk
5 Mid-thigh power clean to push jerk
5 Power clean to push jerk

Build-up (~7:00)
2 Sets
3 Clean and jerks 55#

*Practice rope climbs and burpees during this time to determine what will be used in the workout.

Notes Prior to starting this build-up, demonstrate the rope climb and modifications as well as the burpee standards and modifications. Communicate the running routes and intended stimulus of under ~10:00.

Transition (~3:00) Finalize options and set-up. Take care of any final workout prep.

COMPLETE
  GLEN

TIPS

Workout (~40:00)
“Glen” For time:
30 Clean and jerks (135lbs/95lbs) 55#
1 mile Run bike 82 calories
10 Rope climbs (15ft) attempts to pull myself off of box with proper foot placement
1 mile Run bike 82 calories
100 Burpees 40 burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on Sept. 11, 2012. *Compare to 11/1/16, 6/13/18, and 7/1/19.

Notes This is a longer duration chipper style workout with a mix of skills, drills, modalities, and loads. Faster times will be around 30:00. Encourage everyone to be done in less than 40:00.

Ok – at the end of the 40 minutes I had done everything and was on the burpees and had done 40. Much better than I thought I would do. I was sure the time would be up by the time I got to the burpees. Since the time was out when I got to them I decided I should do at least 10. Well, did those and decided I should probably keep going until the time is truly out. I was happy with myself for doing 40 as I really didn’t think I would be able to do that many.

Very tough workout today.

Rx

  MOVEMENT AND EQUIPMENT OPTIONS

TIPS

It may be beneficial to use time caps at different portions of the workout to manage the pacing.
Clean and Jerk *Use a load that allows reps to be completed in under ~5:00. Being able to link a minimum of 5 reps with good form.
Run #1 *Strive to complete the first run by 15:00. *Decrease distance to 800-1200 meters to achieve the run in ~10:00.
Rope Climbs *Strive to complete the rope climbs by 20:00, doing 2 climbs each minute.
*10 Climbs at 1/2 height. *Lying rope pull to stands
Run #2 *Strive to complete this run by 30:00. *Decrease distance to 800-1200 meters to achieve the run in ~10:00. Burpees *Strive to complete by ~40:00, 10 burpees per minute. *Reduce reps to achieve the stimulus.

Minimal Equipment Options Dumbbells Available
For time 30 Dumbbell clean and jerks 1mile Run 40 Bent over dumbbell rows 1mile Run 100 Burpees

Bag Option For time 50 Bag cleans to shoulder 50 Bag push press (shoulder to shoulder) 1mi Run 40 Bag bent over rows 1mi Run 100 Burpees

COMPLETE
  COOL DOWN (~5:00)

TIPS

1:30/1:30 Lower leg barbell smash

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