Today is also a good day to talk about time caps in wods and why they are in place. They are in place to help you hit the correct stimulus of the workout. Standing and looking at bar that is too heavy to pick up is not a good stimulus.
Choosing a weight that you can stay unbroken in your thruster is a far better choice than going for 115 and not finishing. Your fitness is our number 1 priority. During workouts chase the stimulus and goal times not “rx”
Warm-Up
2 Sets (6:00 minutes)
10/10 Quadruped Adductor Rock Backs
30/30 sec Couch Stretch
30/30 sec Pigeon Pose
2 Sets, For Quality (4:00 minutes)
10 Bootstrap Squats
5 Tall Muscle Cleans
5 Tall Power Cleans
7 back squats adding weight each set
We ill give you time to build to to 85 percent on your back squat
Then
Strength
Back Squat
Every 3:00 for 15:00 minutes
5 Back Squats @ 75%+
3 Seated Box Jumps
We should be working with loads from 75-87%+ on the barbell today with the goal of building to a true heavy 5 for the day. Challenge the height on the box, but of course to just a safe height. We are looking to really hit extension well and develop power.
“Closer to the Sun”
3 Rounds for Time
15 Power Clean
21 (round 1) 15 (round 2) 9 (round 3) Toes to Bar
15 Thrusters
21-15-9 Bar Facing Burpees
Load: 115/75lb, 52/35kg
Goal: 9:00-12:00
Time Cap: 15:00
Primary Objective: Complete the workout in the fastest overall time
Secondary Objective: Remain unbroken on the Toe to Bar and Thrusters
Stimulus: Barbell Conditioning / Anaerobic Threshold
RPE: 9/10
Athlete Strategy, Workout Flow and Notes:
This workout is meant to be a burner and one that challenges your ability to keep a hard and challenging pace from the moment the workout starts. Each movement builds into the next one with the final movement being the Bar Facing Burpee which will be sure to wreak havoc on your ability to stay in control and keep the heart rate down. Work to maintain the pace here and breath during the burpees. The Power Clean reps should start with big sets on round 1 and then work into quick manageable touch and go sets of 3-5 reps at a time to bring the heart rate back down after the burpees. Look to go for big / unbroken sets to challenge yourself on the Toe to Bar and Thrusters, then work back into a steady pace on the Burpees.
This workout will really feel longer than you think it should in the round of 15, but once you hit the 9s you should be sprinting to complete the workout.
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold