TUESDAY 12.15.20
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Power Clean Technique
5 Sets:
3 Low-Hang Power Cleans
Rest as needed between sets.
Stimulus
Percentages based on 1RM Clean and Jerk:
Set 1 – 60% of 1RM Clean & Jerk
Set 2 – 65% of 1RM Clean & Jerk
Set 3+4+5 – 70% of 1RM Clean & Jerk
– Focus here is to build to a moderately heavy triple, dialing in the strength of our bottom position.
– The time under-tension here will be greater than a “touch and go” set, given how the barbell will not touch the ground.
– This provides a unique and beneficial stimulus with the larger picture in mind.
MC: “Black and Bluer” (Time)
“Black and Bluer”
5 Rounds:
10 Power Cleans (135 / 95 lb)
10 Bar-Facing Burpees
Stimulus
– Where threshold training meets a sprint met-con.
– “Black and Blue” was a long-time benchmark we turned into today’s workout by turning regular burpees to the above bar-facing.
– The aim is a bar we can hold onto for all sets unbroken. Another view is that it’s a weight we can complete for 21+ reps unbroken. Lighter is harder here, where we then turn to the burpees as the separator.
EC: Metcon (Time)
EXTRA CREDIT:
Strict Handstand Push-Up Conditioning
For Time:
110% of Max Strict HSPU
Rest 1:00
90% of Max Strict HSPU
Rest 1:00
70% of Max Strict HSPU
Rest 1:00
90% of Max Strict HSPU
Rest 1:00
110% of Max Strict HSPU
Stimulus
Percentages based on Max Strict HSPU:
110% of Max Strict Handstand Push-Ups
Rest 1:00
90% of Max Strict Handstand Push-Ups
Rest 1:00
70% of Max Strict Handstand Push-Ups
Rest 1:00
90% of Max Strict Handstand Push-Ups
Rest 1:00
110% of Max Strict Handstand Push-Ups
– Repeating last week’s effort, increasing by 10% on each set.
– This is week 2 of 3 in this microprogression.