Daily WOD: 1203

Monday, December 03, 2018

Strength
Build to Heavy “Macho Man” Complex:
– 3 Power Cleans
– 3 Front Squats
– 3 Push Jerks

Conditioning
“Randy Savage”
AMRAP 12:
– 3 Rounds of Macho Man (135/95)
– 15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

“Macho Man” is a CompTrain benchmark complex in which athletes will hold onto the bar for all 9 repetitions before dropping the barbell. We’ll begin the day and prepare for the workout by building to a heavy, yet good looking complex. We’ll be completing the same complex in “Randy Savage”, however athletes are now allowed to breakup the barbell movements however they’d like. The limiting factor of the three movements is likely the push jerks. This should be a weight that athletes could cycle 20+ push jerks when fresh. Also, in order to move for the majority of the 12 minutes, the toes to bar variation should be something athletes could complete unbroken if needed. Some other options here include lowering the total reps or complexity so this movement takes no more than 2-3 sets within the workout.