Chin ups. Weighted if you can

Build up to max 2 Rep back squat

800 Meter Run
9 Hang Power Cleans (82.5/57.5kg)
21 Bar-Facing Burpees

800 Meter Run
15 Hang Power Cleans (60/42.5kg)
21 Bar-Facing Burpees

800 Meter Run
21 Hang Power Cleans (50/35kg)
21 Bar-Facing Burpees

• In "Bubba Gump", we have three rounds of running, hang power cleans, and barbell-facing burpees.

• The only change in rep scheme takes place on the hang power cleans, moving from 9-15-21. With increase in reps, the loads decrease.

• Stimulus wise, here's what we're looking for with the three barbells: At every weight, when completely fresh, we could complete the total unbroken. On the set of 9, if we absolutely had to, we could hang on for all nine reps. If we don't believe that's the case, let's modify the weights just enough so that we find that right loading. Inside the workout, we are looking for no more than 3 sets at each. We're chasing the stamina/conditioning aspect, versus the absolute number on the barbell.

• On the running, we are looking to be around our 5K pace, if not a little slower. With 1.5 miles of running in full, the runs absolutely count. However, what is just as important as the times here is how well we transition into the hang power cleans. As you can imagine, if an athlete hustles to finish the 800 meter run in 3:30 but takes :20s to chalk, and walk, to the barbell, they can quickly be beat by the athlete who runs a 3:45 but transitions immediately. To facilitate this fast transition, let's back off on the final 100 meters to allow a brief recovery... and let's run directly to the barbell and just start.

• Often, we'll over think the barbell. Although we pride ourselves in being smart athletes, sometimes thinking too much can cause hesitation and second guessing. And we'll "wait until we're ready". Today, let's adjust on the fly. Run directly to the barbell, and just get a single rep. And reassess as we move. Maybe we break after 3, maybe 5. Maybe we hold on. But let's not over think the process, and lose seconds in the meantime. Run in, and let's just start.

• On the burpees, methodical metronome-like pacing here pays. We can turn the mind off and just move. What is important here is to hold back a bit. Pushing burpees saps our explosiveness, and if we turn and head out the door with lactic legs, we may loose the seconds we gained here very quickly. Slow is smooth, smooth is fast here... pay close attention to our footwork and tight motions. No wasted steps, no wasted energy. That is, until the final 21 reps. Let's finish with how we do it best... grunt work.

VAPU + RaTy

1 x (3+2+1)@50% (ty)
1 x (3+2+1)@60%
3 x (3+2+1)@65%

Pystypunnerrus, lähes max painot.
10, 8, 6, 4, 3, 2, 1

Jalanostot ilman kippi 3 x max
Vipunosto selin makuulla 3 x 10-15

A.

PVC+MOBILITY
3 Rnd
20 Barbell Good Morning
20 Barbell Front Rack Lunge Step
Run 400mt/100DU/200SU

B.
Forza
EMOM Ogni minuto per 24'
1) 6-8 Power Clean
2) 6-8 p. jerk
3) 45" toe to touch

C.

AMRAP 25'
20 Burpees
40 Jumping Lunges
20 HRPU / 10 HSPU
40 Overhead Squat

D.
Ogni 3' per 12' 4SET
MAX REP STRICT PULL-UP
Quando non riesco più max rep Bent Row

E.
Rnd 1-3
3×1' Plank
4×15 V Ups
5×1' Wall Sits

1 minute per side

6 min EMOM
even 30 s handstand hold against the wall
Odd 30s hang on a pull up bar

Lepoja

Warm up
400m Run or 500m Row or 20 cal bike
Into
3 rounds
10 air squats
10 RKB

Backsquat
E2MOM x 6
8 reps

*aim for at least 2-3 weight increases

*Reps should be done unbroken each round.

To prepare for EMOM do at least 2-3 sets of 10 reps starting with an empty barbell building to 45% of 1RM

3 kierrosta

12 cal row
5 korkean boxin ylitystä
5 DB cluster