A. 4 Rounds For Time of Running and 3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
4 Rounds for Time:
– Run 400 meters
– 3x 3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
# “Macho Mile”
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
*1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks *
# GENERAL DESCRIPTION
* 1 mile of running paired with a classic CompTrain Complex, “Macho Man”
# MACHO MAN
* Barbell weight should be something you can complete at least 3 complexes without putting the weight down
* Looking for power cleans to be the pacer, with the front squat and push jerks to be completed unbroken each round
# RUN
* If unable to run, complete one of the following:
* 40/28 Calorie Schwinn, 28/20 Calorie Assault Bike, 800 Meter Bike Erg, 500 Meter Row, 30 x 10 Meter Shuttle Runs
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## EMOM 8:
1st Minute: Straight Leg Kicks
2nd Minute: Quad Stretch
3rd Minute: Deep Side Lunges
4th Minute: Hip Out and Ins
5th Minute: Hips In and Outs
6th Minute: Straight Leg Reaches
7th Minute: Side Shuffles
8th Minute: Shuttle Runs
## Barbell Warmup
5 Stiff Legged Deadlifts
5 Jump Shrugs
5 Hang High Pulls
5 Hang Muscle Cleans
5 Front Squats
5 Strict Press
# MOBILITY (12:00 – 15:00)
## Wall Pigeon Pose: 45 Seconds Each Side
Lay close to the wall, putting one foot up so the lower body is at a 90 degree angle. Place the opposite leg in front of the thigh and sink the hips towards the floor. Watch video [here](https://youtu.be/DQLBChphY6g) for a visual of all three of today's mobility exercises.
## Seated Straddle with Bar Assist: 45 Seconds
With feet wide and legs straight, reach forward for the bar and use it as leverage to pull yourself forward. Breath deeply into the stretch.
## Barbell Ankle Stretch: 45 Seconds
Front a squat position, drop the barbell on top of the knees. Keep the heels down and drive the knees forward to stretch the calves.
# TEACHING (15:00 – 25:00)
## RUN
### Foot Strike
Here’s a quick test. Try hopping in place on the middle of the foot or the heels for a few seconds. Now try hopping in place from the forefoot. Which one was more pleasant? Which one was more bouncy? Most everyone would say the front part of the foot. That being said, we can probably guess that it would be most suitable for athletes to land on the wide front half of the foot.
Doing so absorbs shock and keeps athletes foot on the gas. When athletes land on the midfoot or the heels, it can put a lot of pressure on the joint and quite literally cause us to put on the brakes. We run slower and with more risk when this part of the foot hits the ground first.
As we run today, let’s bring some attention to how the foot is striking the ground. Keeping the foot relaxed can help the front half strike first. If we tense up, the foot flexes up and reveals the heel. We’ll practice relaxing the foot and hopping in movement prep.
### Movement Prep
**Hopping Test:** 10 Hops on the Heels, 10 Hops on the Front Foot
**Hop to Run:** 10 Hops in Place, 10 Hops With Lean Forward, 50 Meter Run
**Relaxing the Foot:** 5 Foot Contract & Relaxes (each side, holding onto a wall or post for support) + 50 Meter Run Keeping Feet Relaxed
## MACHO MAN
### Weight Balanced
The barbell movements are quite the opposite of our run. The difference between the two is that on the barbell, the weight is moving straight up and straight down, where we are moving forward on the runs. If we are purely on the front of the foot for the cleans, squats, or jerks, the weight is going to go forward. We know that forward is not where we want the weight to be.
In order to keep the weight balanced over the middle of the body, we have to equally grip the floor with the toes and the heels. Try to apply equal pressure into both halves of the foot on every movement. Feel the heels, feel the toes. If we’re doing it right in practice, it should feel like the feet are working really hard.
### Movement Prep
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
3 Pausing Front Squats
3 Front Squats
.
3 Strict Press
3 Push Press
3 Push Jerks
.
3 Power Cleans
3 Front Squats
3 Push Jerks
.
Build to Lighter Weight
# REHEARSALS (25:00 – 35:00)
## 2 Rounds
100 Meter Run
1 Round of Macho Man (Lighter Weight)
*Build to Workout Weight*
## 1 Round
200 Meter Run
1 Round of Macho Man (Workout Weight)
# STRATEGY + WOD (35:00 – 60:00)
## MACHO MAN
* Power Cleans are the pacer of the three movements
* Best option is likely to complete 3 singles followed by 3 unbroken front squats and push jerks
* To help pace out the rounds, treat this as 27 reps total and not just 3 sets of 3 at each movement
## RUN
* Avoid sprinting the first 400 meters
* With the barbell work, we can treat this as if we were going for a two mile run
* Break the run into thirds like we did last week with the row
* Get out the door and just move for the first 100
* Increase speed slightly for middle 200-250
* Drop down a tad for last 100-50 for a quick transition to the bar