Workouts
Experimental

Daily training

2024-04-24

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Mindset

Mind-Body Connection

Power Clean20 min

Max Repetitions of Power Clean @ 90%

* To Technical Failure

Stimulus
  • Athletes should only go to technical failure on their max rep set, once your form starts to break down, end your set.
  • Should only make one attempt at our max rep set.
  • These reps need to be touch and go to be considered Rx. Bar may rest on shoulders or at the hip, but not on the floor.
  • Use small cycled sets of 3-5 to build up to your 90% and practice where you'd like to rest between reps if necessary.
  • Score: Load used for max rep set. Record reps completed in your workout notes section.
Substitutions
  • Reduce Percentage
  • Hang Power Cleans
  • Sub Dumbbells/Kettlebells
Movement prep

With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans

5 Power Cleans @ A Light Weight

5 Power Cleans @ A Moderate Weight

Build To 90%.

"Donny" [Hero]18 min

21-15-9-9-15-21:
Deadlifts 225 / 155 lb
Burpees

Time Cap: 18 Minutes

REPEAT FROM 12/6/22

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Stimulus
  • Overview: Today's Hero workout is Donny, and at first glance looks pretty straightforward and simple. But this workout is physically and mentally spicy, combining to hinging movements that tax the posterior chain and spike the heart rate quickly. With a descending and ascending rep pattern that adds a mental aspect to the mix.
  • Deadlifts: 1-3 sets with very short rest between if breaking.
  • Burpees: 1:30, 1:00, :30 of work respectively.
  • Score: Time to complete work. Add 1 second per rep to your score if time capped.
Strategy
  • Athletes that are more confident in their ability to move the barbell may choose to go unbroken and then choose a slower pace on their sets of burpees to recover before getting back to their bar.
  • If we are super confident in our burpees and less confident in our deadlift, choosing to break these from the start to keep their breathing and heart rate lower so they can push on their burpee reps.
  • Try to come out with a more conservative pace than you think, the workout really begins in the second half when the reps begin to climb again and will test your ability to hold a hard effort all the way through.
Substitutions

DEADLIFT

  • Reduce Loading
  • Reduce Reps
  • Sub Dumbbells or Kettlebells
  • Good Mornings
  • Kettlebell Sumo Deadlift

BURPEES

  • Reduce Reps
  • 1:30, 1:00, :30 Time Caps
  • 21/15/9 Cals On Any Machine
  • Push-Ups
Movement prep

1 Round:
4 Deadlifts
4 Burpees
2 Deadlifts
2 Burpees