Wednesday, 5 Feb 2020

Beast Builder Benchmark
3:00 for Max Reps
3:00 Rest
3:00 for Max Reps

3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/125)
3 “Macho Man” Complexes (205/145)
Max “Macho Man” Complexes (225/155)

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks

In this effort, we have 2 x 3:00 windows to accumulate max reps of the ladder below. Wherever we finish the first 3:00 at, we pick up for the second interval. In other words, if we finish with 2 power cleans on the first round of the 185/125 barbell, we’ll rest the 3:00, and then begin our second interval starting with the third power clean of that same bar. We will be repeating this benchmark at the end of the training cycle.

Conditioning
“Arm and Hammer”
For Time: Buy-In: 15 Clusters (135/95)
Into…
3 Rounds:
21/15 Calorie Bike Erg
15 Chest to Bar Pull-ups
Into…
Cash-Out: 15 Clusters (135/95)

Kilos: 61/43

Midline
3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit
Rest 2 Minutes Between Sets