Monday 08212023
ABOUT THE WEEK
Welcome to the final week of August! Did you play along with athletes competing at the Games by completing Helen and the Global 5K?
This month’s focus is on clean-and-jerk cycling, leading up to Gwen on Aug. 25.
Named Workouts: Hero workout The Chief on Sept. 2.
From the Sport Archives: 2022 Masters Online Semifinal Test 22.1 on Sept. 3.
Warmup
Core -
Tabata - hip taps (side to side)
STRENGTH
5 sets for load:1 clean pull
1 hang power clean
1 hang squat clean– Perform 5 heavy sets of the complex, building in load.– The entire complex should be unbroken.– Rest 3:00 between sets.
WOD
RX 20 min cap
5 rounds for time:
400-m run
20 alternating single-leg squats
SCORE:
TOTAL TIME
Level 2
5 rounds for time:
400-m run
20 alternating single-leg squats to target (20 in)– Run together and break up the squats as needed.
SCORE:
TOTAL TIME
Level3
5 rounds for time:
200-m run
20 air squats
Air Squat Primary Points of Performance
Maintain a neutral spine.
Weight in the heels.
Knees track in line with the feet.
Push the hips back and down to initiate the descent.
Depth below parallel in the bottom position.
Stand to full hip extension.
INTENDED STIMULUS
15:00-20:00.
Runs complete in 2:00 or less every round.
Athletes should be able to complete at least 20 single-leg squats/1:00 to go Rx'd.
Hips must be below parallel and heel off the ground then stand tall with hips extended before descending again.