Workout of the Day
STRENGTH
Every 2 Minutes x 9 Sets
A: 3 Clean and Jerks (RPE 6-7)
B. 2 Clean and Jerks (RPE 7-8)
C. 1 Clean and Jerk (RPE 8+)
Notes
This is similar to some wave loading protocols we’ve used previously. You can repeat the same weights each time or work progressively heavier on each “ABC” wave. You have full reign to add or subtract weight as you go along.
Power cleans are suggested, but athletes may squat if desired. We have back squats tomorrow. Any method of shoulder to overhead is fair game.
Stay focused on clear start and finish positions, bar path, and powerful acceleration on every rep.
METCON
6 Intervals for Max Meters
:30 Row @ RPE 8-9+
1:30 Rest
Notes
The work to rest ratio is intentional here. Each interval should be very high effort, focusing on creating as much power through each stroke/drive as possible. Record your meters for each interval.
Programming Template: Week 3/8
An absolutely MYTHIC crew! Jay, Greer, April S, Jillian, Jackie, April F, Nick, Lara and Kaushal and their fearless leader coach Clay
Example Progression for today’s Lifting
Sets 1-3
0:00: 3 @ 105lb
2:00: 2 @ 115lb
4:00: 1 @ 125lb
Sets 4-6
6:00: 3 @ 115
8:00: 2 @ 125
10:00: 1 @ 135
Sets 7-9
12:00: 3 @ 120
14:00: 2 @ 130
16:00: 1 @ 140
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