Daily training
2024-07-13
Mindset
The Shortcut To Mental Toughness
"Separation Anxiety"35 min
4 Rounds For Time:
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks 50 / 35 lb
20-15-10-5 Burpee Box Jump Overs (24"/20")
SEE SUBSTITUTIONS FOR TEAM VERSION
Time Cap: 30 Minutes
Stimulus
- Overview: We've got a good old fashioned lung burner on our hands today, whether we're attacking this solo or as a team! The goal should be finding a pace that lets you be moving continuously today, so we want to lock in our breathing and cadence on reps and try to maintain it all the way through.
- Runs: Aiming for 2:15 or less on time here today. This is a great place to let our arms recover a little.
- Single Dumbbell Hang Clean and Jerks: 1-3 sets, trying to minimize rest between sets.
- Burpees Box Jump Overs: 2:00, 1:30, 1:00, :30 of work or less, respectively.
- Score: Time to complete work. Add 1s per rep if we are time capped.
Strategy
- Athletes should not be aiming to come out hard early on this one, as the volume adds up and the load is on the moderate to light side. Finding a pace early will pay off in round 4 when you're able to hit the gas.
- We may strategically break on the clean and jerks in order to hold off the fatigue on our grip and forearms, but the breaks should be planned and the rest should be minimal here.
- Find your cadence in round 1 for the burpee box jump overs, smooth is fast on these. When you get to the smaller rounds you may decide to move a little faster here but we don't want to go overboard in the big sets and not be able to recover our breathing.
Substitutions
400M RUN
- Reduce Distance
- 2:15 Time Cap
- 500/450m Row
- 400/360m Ski
- 1000/900m Bike
- 300m Air Run
- 25/20 Calorie Echo/Assault
SINGLE DUMBBELL CLEAN AND JERK
- Reduce Loading
- Reduce Reps
- Power Clean Only
- Push Jerk Only
- Sub Kettlebell
- Sub Empty Barbell
- Kettlebell Swing
BURPEE BOX JUMP OVERS
- Reduce Reps
- Reduce Box Height
- Regular Burpees
- Box Jump Overs
- Burpee Box Step-Overs
- Burpee Box Jumps
- Box Jumps
ABMAT SIT-UPS
- Reduce Reps
- Hollow Rocks
- Knee Tucks
[TEAMS OF 3]
4 Rounds:
60 Burpee Box Jump Overs (24"/20")
30 Synchro AbMat Sit-ups
Directly Into....
4 Rounds:
400 Meter Team Run
20 Synchro Dumbbell Hang Clean & Jerks*
Dumbbell: (50/35)
* Switch Arms Every 5 Reps
Movement prep
1 Round (If Team - Waterfall Through Reps, Run Together):
200m Run
4 Single Dumbbell Hang Clean & Jerks (2 Each Arm)
2 Burpee Box Jump Overs
8 AbMat Sit-ups