ARFC 8.9.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

10-Rep Touch & Go Power Clean

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.”

Complete 3-5 sets of 5-7 reps at lighter weights to build to your working set.

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.

Power Clean (1×10)

Metcon

Blockbuster (3 Rounds for reps)

5 min AMRAP

Buy-in: 35/25 Cal Bike

Max Rounds of “The Chief” (RX 115/85) (RX+ 135/95)

Rest 5 minutes

5 min AMRAP

Buy-in: 25/18 Cal Bike

Max Rounds of ” The Chief” (RX 135/95) (RX+ 155/105)

Rest 5 minutes

5 min AMRAP

Buy-in: 15/10 Cal Bike

Max Rounds of “The Chief” (RX 155/105) (RX+ 175/125)

*The Chief = 1 Round is 3 Power Cleans, 6 Push-ups, 9 Air squats.
Weights: 1st bar weight you can cycle 12+ reps. 2nd bar weight you can cycle 6+ reps. 3rd bar weight you can cycle 3+ reps.

Choose a push-up variation you can complete unbroken.

To scale the cal bike, cap your assault bike calories at 2:30, 2:00 and 1:30 respectively.

Substitution for cal bike is 50/35, 35/25, 20/15 cal Row.


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