A. 1x Power Clean + Front Squat + Push Jerk
B. Wise Human
AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man (185/135)Scoring: Not Scored
* To get primed for this conditioning piece, we'll start off the day by building to a heavy barbell complex of 1 power clean, 1 front squat, and 1 push jerk
* In "Wise Men", athletes will work through max rounds of the “Macho Man” complex in three minute windows
* With 3 minutes of rest built in, we’re looking to push hard during these work intervals
* The score for each AMRAP 3 is the total completed rounds and reps
## MACHO MAN
* 1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
* The weights will slightly increase with each round
* Let’s choose our barbell weights based off the following recommendations:
* **1st Round:** Lighter weight that athletes see themselves being able to complete around 6+ rounds (1 Round Every :30 Seconds)
* **2nd Round:** Moderate weight that athletes see themselves being able to complete around 4+ rounds (1 Round Every :45 Seconds)
* **3rd Round:** Moderately Heavy weight that athletes see themselves being able to complete around 3+ rounds (1 Round Every Minute)
## DAILY VIDEO
[Click Here](https://youtu.be/0W12NYZd-oY)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Plate Hops [Video](https://www.youtube.com/watch?v=1zSECvHUxcU)
Air Squats
Plate Lateral Squats [Video](https://youtu.be/sCLUPeYkqLs)
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Plate Counterbalance Squats [Video](https://www.youtube.com/watch?v=g6VIE3P2hLE)
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Plate Ground to Overhead [Video](https://www.youtube.com/watch?v=_zMb2JhL_Eo)
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Plate Hand Walk Overs [Video](https://youtu.be/DUe1ekiSInc)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Plate Overhead Reverse Lunges [Video](https://youtu.be/JmEXh2KYqc4)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 15:00)
## Front Rack Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)
## Pigeon Pose with Wrist Stretch: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=V4M87keFNCI)
# TEACHING (15:00 – 22:00)
## POWER CLEANS
## Upper Back
The upper back position is going to be important on all three lifts today. Pulling the bar off the floor in the Power Clean, let’s try to get some extension through the upper back by squeezing the shoulder blades together. This extension through the upper back enables athletes to get the bar higher on the body, making the “jump” to the shoulders much easier. If athletes are passive or rounded forward at the upper body, they’ll have less control of the bar from a lower position. Big chest, shoulders squeezed together.
## Grip
The hook grip is a must in the power clean. This secure grip is going to allow athletes to jump hard and maintain good mechanics as the weight increases. This is a good day for athletes who don’t typically hook grip to give it a shot. Wrap the thumb around, then the other fingers on top.
### Movement Prep
Establish Hook Grip and Strong Upper Back
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
## FRONT SQUATS
## Upper Back
One thing that can contribute to elbows dropping is a loss in stability of the upper back. When the upper back rounds forward, the elbows drop and the bar sits lower on the shoulder. Puffing the chest out and pulling the shoulders back keeps the spine in neutral alignment and the bar closer to the middle of the body. The closer the bar is to the center, the lighter it will feel and the better athletes will move.
## Grip
Let’s aim for a loose fingertip grip on the front squats. While we could hold the hook grip, letting the bar sit way back into the fingertips allows for the best position possible, no matter your mobility level. We’ll transition to a more secure grip on the push jerk that follows (See Push Jerk Section).
### Movement Prep
5 Pausing Front Squats (3 Seconds in Bottom)
5 Front Squats
## PUSH JERKS
## Upper Back
Similar to the Front Squat, let’s focus on keeping a strong upper back and big chest in the Push Jerk. This strong position creates great shelf for the bar to sit on and a big launchpad for the bar to be jumped from. Focusing on the upper back can also help athletes maintain a more upright dip position.
## Grip
We’ll transition from the Front Squat to the Push Jerk. Trying to press the bar overhead from a loose fingertip grip is not ideal. To get a more secure grip, athletes can explode out of the final Front Squat to jump the bar off the shoulders and reset the hands to more of a full grip.
***Take a look at this, along with more on all 3 barbell movements in today’s Daily Video.***
### Movement Prep
5 Push Press
5 Push Jerks
_
3 Power Cleans
3 Front Squats
3 Push Jerks
# MACHO MAN COMPLEX (22:00 – 35:00)
* Athletes will have about 13 minutes to build to a heavy Macho Man Complex
* These 3 movements are designed to be completed unbroken
* Let's try not to blend these movements together into Squat Cleans and Thrusters
* Stand all the way up following the Power Clean before starting the Front Squat
* Stand all the way up from the the Front Squat before starting the dip of the Push Jerk
# PRACTICE ROUND (35:00 – 40:00)
## 1 Round
*With Opening Weight:*
3 Power Cleans
3 Front Squats
3 Push Jerks
# STRATEGY + WOD (40:00 – 60:00)
# GENERAL
* The Power Cleans are the pacer of the "Macho Man" complex
* Approach the Power Cleans in a way that allows you to go big on the Front Squat and Push Jerks
* On the opening bar, you may be able to string together unbroken sets on all 3 movements
* A common strategy as the weights increase is to go with singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
* At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for big sets on the Squats and Jerks
* Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don't count towards the score