Elite Competition Class

De-Load Week
Wednesday, Dec 25 – Thursday, Jan 2nd. Full training resumes Friday, Jan 3.

Conditioning – Teams of 3 OR Individual (below)
“Perfect Bar” (Teams of 3)
Teams of 3, For Time (30 Minute Cap):
120 Deadlifts, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
60 Push Jerks, 600 Meter Run

5,000 Meter Bike Erg

60 Push Jerks, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
120 Deadlifts, 600 Meter Run

* 600 Meter Runs: 3 x 200 Meter Relays
* 1st Half Barbell: 175/115
* 2nd Half Barbell: 155/105

Kilos:
1st Bar: 79.5/52
2nd Bar: 70/48

• STIMULUS

  GENERAL

  • One athlete works at a time in this team of 3 workout
  • Teams will see how far they can get before the 30 minute time cap
  • If the cap is reached, put score as 30:00 and note total reps completed

  BARBELL MOVEMENTS

  • The weight starts off heavier and decreases in the second half of the workout
  • Use one barbell and change the weight after the first half is over
  • We can choose the barbell weights based on the toughest movement, the Push Jerk:
  • First Half Weight: Can Complete 5-7 Push Jerks Unbroken Each Time
  • Second Half Weight: Can Complete 7-12 Push Jerks Unbroken Each Time
  • It is ok for teams to have multiple bars on the floor if athletes are using different weights

  STRATEGY

  GENERAL

  • You’ll rest twice as much as you work, so push the pace when it’s your turn
  • As always with these team style workouts, move fast and switch out before you start to slow down
  • For ease of communication, tell your teammates where you are in the set, not how many reps you just did (“We’re at 30” vs. “I did 5”)

  BARBELL MOVEMENTS

  • Switch out on the barbell before you have to pause at any point or grind through reps
  • Here are some ranges to think about at each movement:
  • Deadlifts: 10-15 Reps
  • Hang Power Cleans: 7-15 Reps
  • Push Jerks: 5-15 Reps

  BIKE

  • Aim to get off the bike while it is still moving fast instead of bringing the machine to a standstill
  • This makes it easier for the next buddy to get going
  • Change somewhere between 250-500 meters or every 15-30 seconds

  RUN

  • This is the easiest station to strategize, as the break-up is determined for you
  • Switch out every 200 meters here

  SUBSTITUTIONS

  BIKE

  • If unable to Bike Erg, complete one of the following:
  • 150/105 Calorie Assault Bike, Echo Bike, or Row
  • 200/150 Calorie Schwinn Bike

  RUN

  • One athlete runs at a time, completing a full 200 meters before tagging in the next buddy
  • Row 250/200 meters if unable to run

Conditioning
“Perfect Bar” (Individual)
3 Rounds:
1 Round of “DT”
200 Meter Run

2,000 Meter Bike Erg

3 Rounds:
1 Round of “DT”
200 Meter Run

* 1st Half Barbell: 175/115
* 2nd Half Barbell: 155/105

• STIMULUS

  • In the individual version of today’s conditioning piece, rounds of the hero workout “DT” are paired with running and biking
  • You’ll complete all three rounds of “DT” and running before moving onto the 2k Bike Erg
  • We’ll repeat the 3 rounds after the bike, this time with a lighter weight on the barbell
  • 1 Round of “DT”: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
    • 1st 3 Rounds: Something you can complete the Hang Power Cleans in 2-3 Sets and Push Jerks unbroken each round
    • 2nd 3 Rounds: Something you can complete the Hang Power Cleans in 1-2 Sets and Push Jerks unbroken each round

  STRATEGY

  Barbell

  • The first goal of “DT” is to set yourself up for unbroken push jerks
  • We can do this with smart, efficient sets on the barbell
  • Breaking the deadlift and hang power cleans up into 2-3 sets can help us chip away at manageable sets and allow for unbroken sets on the jerks
  • It’s always best to save one final rep for the transition to the next movement so there are no wasted reps
  • Examples:
  • Rest after the 11th deadlift, then complete the 12th deadlift as the transition into the first hang power cleans
  • Rest after the 8th hang power clean, then complete the 9th as the transition to the front rack for the first push jerk
  • Here are some break-up options for each movement:
  • Deadlifts: 11-1 or 6-5-1
  • Hang Power Cleans: 8-1 or 4-4-1
  • Push Jerks: Unbroken

  Run & Bike

  • Run and bike at a speed that supports your strategy on the barbell
  • We’re always going to be moving on these two stations, so find at a pace that allows you to stay moving more on the barbell
  • If you’re confident on the barbell, feel free to run and bike a little faster
  • If needed, slow down the runs and the bike to recover more for the rounds of “DT”

  SUBSTITUTIONS

  Run

  • 250/200 Meter Row

  Bike Erg

  • 60/45 Calorie Assault Bike or Echo Bike
  • 1000 Meter Row