Tuesday, February 5th

A.

METCON:

16 Minute AMRAP: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 Bar Facing Burpees 15 Deadlifts (245/165)

**On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating.

**If rowers are needed due to class size: 35/25 Calories

We are taking on a chipper style AMRAP where finishing two rounds will be a strong challenge, no less finishing three. Inside of these rounds, each set is purposely set slightly above totals we would feel comfortable moving through "unbroken" for rounds.

This applies most specifically to the dumbbell and the deadlifts, where a planned, brief break can allow us to continue the pass forward. How it applies to the bike and bar-facing burpees is a level, deliberate pacing effort that is held with the 16:00 effort in mind.

Stimulus wise, we are looking for a loading that we confident we could complete 30 repetitions unbroken on the dumbbell. This comes out to 15 repetitions on each side, and if we were to go for it, we again are confident we could accomplish so. With that said, a planned quick break may be of strong benefit for us with the larger picture in mind.

Stimulus wise on the deadlift, we are looking for a load that allows for 25+ repetitions unbroken, when fresh. A loading above the "moderate" loading we commonly use, but a weight we are confident moving through all rounds with at most, two quick breaks.

In AMRAPs that end with higher round counts, we can visually see the trend of our intensity if we’re have those times to look through post-workout. Here, with longer rounds, we have the chance today to gauge our pacing on rounds that reach beyond the 5:00 mark.

B.

MIDLINE:

Not for Score, 2 Rounds: :30s Single Arm OH Hold (left arm) 15 Sit-Ups :30s Single Arm OH Hold (right arm) 15 Sit-Ups :30s Double KB Front Rack Hold

Athlete's choice on the loading for the static holds, with the intention being that each set is completed not only unbroken, but with close attention to our positioning. We can use a dumbbell, or kettlebell for the above work.

On the single arm overhead holds, it can be common to find ourselves compensating to one side. This is seen (and felt) through our body leaning left or right in an attempt to place our center of mass directly under the overhead load.

Although this makes logical sense for the body to naturally want to do so, let's fight against this and force our midline to do the work. Square ourselves to the front, cinching the rib cage down, visualizing our midsection as a concrete box.

On the front rack hold, this is completed with either two dumbbells or kettlebells, both held in the front rack position.