Intervals and Complexes

JT Scott | 03/24/2016 | 4

Hey folks, just a quick note to say I’m super proud of the great work that you’ve been doing this week and it’s been an absolute pleasure to fill in on the evening classes during Nick’s vacation. In particular it was great to see so many people get brave and ambitious on our 30″ box jumps a few days ago. Seriously, it warms my heart to see that kind of effort. You’ve got me for a few more evenings this week and the start of next…

Today we’re working on progressing our Power Clean and Row benchmarks for this cycle very directly. We’ve got a great barbell complex that is going to build strength and tax our explosive power – don’t be shocked if you land the second power clean much deeper than the first! Barbell complexes give us a little variation and a lot of time under the bar. We’ll review technique for these lifts and spend a few minutes warming up, and then get 12 rounds Every Minute On the Minute in this complex. If you want to increase weight after a few rounds that’s cool – but don’t sandbag your starting weight! Picking something challenging and see how long you can continue at that weight is a great motivator.

During the metcon WOD, we’re going to be returning to calorie row intervals – this time with a little bonus pushup work supersetted in. Hit the sprint hard and then roll off the rower to get your pushups done, and don’t be afraid to scale up your pushups to planched pushups if you’re at that strength level. Interval work is a great way to build your aerobic capacity and power output, so let’s get after them hard!

STRENGTH:
EMOM 12
Complex: Power Clean+Front Squat+ Power Clean

WOD:
EMOM 12
10 Cal row
+5 Push-ups (after each row)

*score is slowest round