2024-07-04

"Glen"45 min

For Time:
30 Clean and Jerks 135 / 95 lb
1 Mile Run
10 Rope Climbs (15')
1 Mile Run
100 Burpees

Time Cap: 45 Minutes

REPEAT FROM 7/4/23

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Stimulus

Overview: This is a repeat workout from 7/4/2023. Athletes will embrace the grind throughout this hero workout and pacing right from the start will be key. We are not trying to move at full speed to open this workout, we want to move quickly but sustainably, there's lots of work to come after we finish with the barbell!
Clean and Jerks: Loading should not exceed 70% of your 1RM Clean & Jerk. The 30 reps should be completed in 5:00 or less.
Runs: Should be completed in 10:30 or less. There should not be a huge time fall off from run 1 to run 2.
Rope Climbs: Completed in 7:00 or less. We are moving smoothly through these at a sustainable cadence to keep our heart rates in check and reduce rest time.
Burpees: We should finish these in 7:00 or less. Again, sustainable working cadence is the name of the game.
Score: Time to complete work.

Strategy

Chip away at the 30 clean and jerks in singles and/or small cycled sets today. We are not trying to PR grace and then run a mile immediately after, find your pace and manage your breathing/heart rate.
Aim to finish each mile run in roughly the same amount of time. About 2:00 per 400m is a solid pace, we should aim to be in vicinity of this to finish each run under the 10:30 time frame.
Aim to complete at least 1 rope climb every :30. 2 rope climbs per minute puts you right about 5:00 to complete this piece which is a great pace with some built in rest between reps.
As long as we're moving on the burpees and making progress, we're winning today. It can help mentally to either change directions or move forward every 10-20 reps, we just want to be moving the full 100 reps and really limit rest here.

Substitutions

CLEAN AND JERKS

Reduce Loading
Reduce Reps
Power Clean Only
Push Jerk Only
Sub Dumbbells
Kettlebell Swing

1600M RUNS

Reduce Distance
2000/1600m Row
1600/1280m Ski
4000/3200m Bike
1200m Air Run
120 Calorie Echo/Assault Bike

ROPE CLIMBS

Reduce Height
Reduce Reps
2 Floor (Lay) to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope

BURPEES

Reduce Reps
7:00 Cap
100 Calories On Any Machine
150 Push-Ups

Movement prep

1 Round:
5 Clean and Jerks
200m Run
1 Rope Climb
200m Run
5 Burpees