22 May 2020
”Cinnamon Swirl"
AMRAP 20: 200 Meter Run 5 Strict Pull-ups 10 Push Presses (95/65) 15 Deadlifts (95/65)
STIMULUS
DESCRIPTION
Today's workout is longer, light, and balanced
Over the 20 minutes we'll work through some cardio, strict gymnastics, and, light weightlifting
We can expect to complete around 7-10 rounds when all is said and done
STRICT PULL-UPS
Choose a rep number or variation that allows you to complete this station in 1-2 sets each round
BARBELL MOVEMENTS
The barbell is intended to be light for the push presses and very light for the deadlifts
We'll choose our weight based off the more challenging movement - the push press
This should be a weight that you can complete the 10 reps unbroken in every round today
Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders
STRATEGY
GENERAL
This workout is similar to Wednesday's ("CEO") in the sense that the movement patterns do not really interfere with each other
Inside the gym, we rotate between:
Strict Pull-ups: Upper Body Pull
Push Presses: Upper Body Push
Deadlifts: Lower Body Pull
The only interference between muscle groups happens with the deadlifts into the 200 meter runs, as both are lower body pulling movements
Because of this structure, we encourage you to push through large and possibly unbroken sets at each movement
The big thing to consider in this longer workout is what pace is sustainable
It can be helpful to open up the round at a pace that you think you can sustain for 20 minutes
It's not too fast or slow - ideally somewhere right in the middle
After finishing the deadlifts, take a look at the clock and note the time
If you finish in 2:00, that can be your goal round time moving forward for the rest of the workout
In this example, you would try to finish your next rounds by the 4:00, 6:00, 8:00, and so on…
Maintaining this pace means you would finish with 10 rounds at the end of 20 minutes
Use whatever your opening round split is as your guide for the rest of the workout
WARMUP
7 Minutes For Quality
Performed with Empty Barbell 100 Meter Run 10 Barbell Bent Over Rows 10 Barbell Strict Press 10 Barbell Romanian Deadlifts