WORKOUT OF THE DAY

ABBATE
BEYOND RXD

Run 1 mile
21 Clean and Jerks (155/105lbs)
Run 800 meters
21 Clean and Jerks (155/105lbs)
Run 1 mile

RXD

Run 1 mile
21 Clean and Jerks (135/95lbs)
Run 800 meters
21 Clean and Jerks (135/95lbs)
Run 1 mile

FITNESS

Run 1.2km
21 Clean and Jerks
Run 800 meters
21 Clean and Jerks
Run 1.2km

NOTE: U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

 

 WORKOUT PREP

This one is mainly about the running. It’s over 4.5km of running, which is a lot for a Workout. The Clean and Jerks are really metabolic too, so these will be a bit of a shock to the system when they get to them. Especially the second round! The weight is moderately heavy, but after a few reps will feel just plain heavy!

Make the goal to be a little conservative on the first run so you can hit the Clean and Jerks fairly hard, hang in for the 800m run and then push with whatever you have left for the last mile.

For the Clean and Jerks, It needs to be a Clean (Power is highly recommended!) and either a Push Jerk or Split Jerk is ok. No Press or Push Press.

Rxd and Fitness: We haven’t adjusted the running for the Rxd category, but we have for the Fitness. If  running seems like a problem, you can do the workout as a partner workout, where you share the running in 200m relay fashion and share the Clean and Jerks any way, with one person working at a time. Use a load that you can perform 5 reps with in the warmup unbroken. You may not be able to do it in the workout, but that is fine.
* Fitness athletes can perform Push Presses if they are new to the Olympic Lifting movements. There isn’t really that much time to work technique today.
* If needed, scale the amount of running volume down.

 

COMPETITOR WOD

Do Beyond Rx’d programming for the day.

Rest 30 minutes

For time:
21-15-9
Overhead squat (115/75)
Ring dip

– Rest 3 minutes –

For time:
9-6-3
Overhead squat (155/105)
Muscle up + Ring dip

NOTE: Goal is to be able to finish both sections in roughly the same amount of time. The second one might take a bit longer, but you should finish both in under 5 minutes each. No matter how tired or fatigued you feel, go for the squat snatch to start the first rep of each set of overhead squats.