8.9 – Blockbuster

8.9 – Blockbuster
8.9 – Blockbuster

Muscle Group:

Categories:

Equipment:

Strength:
Barbell Cycling
10-Rep Touch & Go Power Clean

STIMULUS
Working on barbell cycling today, building to a heavy 10-Rep Touch & Go Power Clean
You are allowed to pause in the front rack and at the hips, but not on the ground
Cycling heavier weights for high reps will prime you to string together smaller sets of 3 once we get to “Blockbuster”

STRATEGY
10 reps for a lot of sets can be fairly taxing
When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights
Once you feel like you are in your true “working sets” is when you should start going with sets of 10
See movement prep below for a possible warmup/working set breakdowns

MOVEMENT FOCUS
Use Your Legs
A power clean is still a power clean as long as it is above parallel. Use all the space you have, especially during those last few reps. Instead of jumping the feet wide, drop underneath the bar and receive it in a quarter squat with the legs. We won’t be able to get as much elevation on the bar when we are fatigued both here and in “Blockbuster” to follow. Pulling yourself underneath the bar will help you maximize your weight and squeak out those last few tough reps.

MOVEMENT PREP
Warmup Sets
3-5 Sets of 5-7 Reps @ Lighter Weights

Working Sets
Take 2-4 Attempts @ Heavier Sets of 10

WOD:
“Blockbuster”
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

STIMULUS
Three fast paced 5-minute intervals, with 5 minutes of rest between
Each interval starts with a bike buy-in that only happens once
Following the bike, you’ll complete AMRAP rounds of “The Chief”
1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
The weight increases each round as the calories on the bike decrease
As the weight gets heavier, you’ll have more time to complete rounds because the calories decrease
1st Bar: A weight you can cycle for 12+ reps when fresh
2nd Bar: A weight you can cycle for 6+ reps when fresh
Choose a push-up variation you can complete unbroken each time
Cap your Assault Bike calories at 2:30, 2:00, and 1:30 respectively

STRATEGY
There is very little interference between each movement of “The Chief”
We go from a lower body pull, to an upper body push, to a lower body push
The small reps, low interference, and short time windows means you can afford to push at each individual station
Even if we get off the bike a little gassed, the numbers are very manageable on each movement
Choose the barbell cycling option that keeps you moving forward with as little rest as possible
At the light weights, this might mean cycling reps together
At the heavier weights, this might mean going fast singles
Shoot for unbroken push-ups each time through, as there is plenty of time before we get back to using the upper body
Adjust your air squat pace for a fast transition back to the power cleans

SUBSTITUTIONS
If unable to Assault Bike:
* Equal Calorie Echo Bike or Bike Erg
* 50/35, 35/25, 20/15 Calorie Row

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