WARM-UP
3 sets:
9/12-calorie Row
10 PVC Good Mornings
20 Alternating Spiderman Stretch (10/side)

1 set:
:20 max calorie row
:20 Farmer Walks hold

1 set:
:20 max calorie row
:20 farmers carry walk / jog

NOTES

• In today’s warm-up, use the first 3 sets to increase your range of motion in the hips and hamstrings.
• For the good mornings, start with a sumo stance and gradually bring in your stance as the sets progress. In the final set, your feet should be right underneath your hips.
• Once the first 3 sets are complete, use the final 2 sets to prime your mind and body for the workout. The first of the 2 sets can be slightly under workout speed on the row and you can use a lighter pair of DBs for the hold. The second set should be performed at workout speed and the DBs should be the same weight you plan to use for the workout.

Rx
For time:
1:00 max calorie Row
150-m DB Farmer Walks (50 / 35 lb)
– Complete as many rounds as needed to accumulate 120/150 calories

INTERMEDIATE
For time:
1:00 max calorie row
150-m DB farmers carry (35 / 20 lb)
– Complete as many rounds as needed to accumulate 100/120 calories.

BEGINNER
For time:
1:00 max calorie row
150-m DB farmers carry (15 / 10 lb)
– Complete as many rounds as needed to accumulate 65/80 calories.

Stimulus & Goals

• Complete this workout in 14:00-18:00.
• Try and complete 14/20 calories each minute.
• Fast walk/jog during the farmers carry.
• Finish the farmers carry in 2 sets or less.

Strategy

• During your 1:00 of rowing, aim to perform close to 14/20 calories. Find a pace that is tough but allows you to get off the rower and start the carry right away. It’s OK to take a few seconds to gather yourself prior to picking up the DBs, but you shouldn’t be gasping for air after Round 1.
• You may want to consider breaking up the carries early. This workout will fatigue your grip quickly. You’re better off breaking the carries into 2 sets from the beginning, rather than needing 3 to 4 sets by the end.
• Move as fast as possible on the carries — the quicker you get this done, the better.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
Deadlift:
For load:
10 reps (105%)
12 reps (100%)
14 reps (95%)
– Rest 3:00

NOTES

• Welcome to week 4 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.
• Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.
• Each set is meant to be unbroken. Feel free to rest at the top of the deadlift, but once the bar hits the ground, it should come right back up.
• Rest about 3:00 between sets.
• Look for next week’s percentages to go up and the reps to stay the same.

Workout 3: 15 min
4 sets for load:
1:00 KB front-rack hold
15 sumo-stance Good Mornings

NOTES

• In Accessory, use the heaviest pair of KBs possible with which you can perform the entire 1:00 hold unbroken. This should be challenging, but manageable.
• On the sumo-stance good mornings, use an empty barbell on the first set. Then you may add weight as long as the reps stay unbroken and snappy.

Stretching: 5 min
2 sets:
:30 Banded Shoulder Stretch / Side / side
:30 Wrist Extension Stretch / side

WARM-UP
1 set:
Run 100 m
5 Inch-worm + Pushups
10 banded instead of PVC Pass-throughs
15 Banded pull aparts

1 set:
Run 200 m
10 Dumbbell Deadlift (light)
10 Kip Swing

1 set:
Run 400 m
10 Russian KB swing (light)
10 kip swings (bigger)

1 set:
10 Kettlebell Swing (light)
5-10 kipping Pullups

1 set:
10 American swings (working weight)
5-10 Chest-to-Bar Pullups

Pre-workout:
2 sets:
Max Strict Pullup
– Rest 3:00 between sets.

NOTES

• This progressive warm-up is intended to get you primed for Heavy Helen.
• The first section of the warm-up gets the joints greased and body moving.
• Choose a KB for the warm-up that’s lighter than what you plan to use for the workout.
• Increase speed on each run so by the time you get to the 400-m run, you’re just under workout speed.
• When performing warm-up reps for the pull-ups, only perform as big a set as you would during the workout — no reason to strain yourself.

Rx / Intermediate
Helen
3 rounds for time:
400-m Run
21 Kettlebell Swing (16/24 kg)
12 Pullups

BEGINNER
3 rounds for time:
200-m run
21 kettlebell swings (8/12 kg)
12 Jumping pull-ups

Competition: 70 min

Warm up: 20 min
See above

Workout 1: 15 min
Heavy Helen
3 rounds for time:
400-m run
21 Kettlebell Swing (24/32 kg)
12 Chest-to-Bar Pullups

Stimulus & Goals

• 7:00-14:00
• Complete the run in 2:00 or less.
• No more than 2 sets on the KB swings in each set.
• No more than 3 sets on the chest-to-bar pull-ups.

Strategy

• Today’s workout is slightly higher skill than the affiliate workout Helen. Expect your grip and upper-body pulling strength to fatigue quickly. Perform sustainable sets from the beginning rather than going big and blowing up in the second round. A good idea is to go unbroken on the KB but break up the chest-to-bar pull-ups more than you want to in the beginning. If by the third round you can hold on for 2 sets or an unbroken set, go for it. You’re better off playing it safe than going big and paying for it later.
• The run will give your upper body just enough recovery for the next round. If holding on to the kettlebell and performing large sets of chest-to-bar pull-ups isn’t an issue, push the runs. If the KB and pull-ups are an issue, use the run as “rest” by going at a slightly slower pace.

Workout 2: 15 min
Deadlift:
For load:
8 reps (107%)
10 reps (103%)
12 reps (98%)
– Rest 3:00 between sets.

NOTES

• Welcome to week 3 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.
• Today we are working off of our 20 rep max that we found in week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.
• Each set is meant to be unbroken. Feel free to rest at the top of the deadlift, but once the bar hits the ground, it should come right back up.
• Rest about 3:00 between sets.
• Look for next week’s percentages to go down and the reps to increase.

Workout 3: 15 min
5 sets for quality:
10 Single-Leg Deadlifts / leg
15 GHD Back Extension

NOTES

• In Accessory – I, choose a moderate weight dumbbell for the Romanian deadlifts. Focus on range of motion and time under tension. Don’t rush. If your balance is challenged, hold on to a post or lighten the load. Once you finish the Romanian deadlifts, immediately go into the back extensions. Once again, focus on good range of motion and time under tension. By the end of this superset, your hamstrings and lower back should have a quality pump.

Stretching: 5 min
3 sets:
:30 Supine Snow Angel
:30 prone snow angel
:30 Scap Push-ups

UPDATE: There will be a gym BBQ after the comp. Meat provided; feel free to bring any other type of “cookout”-type food that strikes your fancy!

And announcing … the “Blind Date” In-House Competition on July 9th! Sign-ups at the desk; entry fee is $30.

We had 3 people comment on the survey, and one reach out in person. With this mountain of data, it has been decided that the event will be a team competition.

The kicker is the “blind” format. You will not know who your partner is until the morning of the comp! There will be two divisions: Scaled and RX. We will make sure that everyone has a partner.

Only one person is working at a time. We don't care how you break it up, as long as all of the reps get done.

Rx will be expected to perform:
Deadlift 135 / 95
Clean and Jerk 135 / 95
Snatch 115 / 75
Back Squat 115 / 75
Toes-to-bar
Chest-to-bar pull-up
Bar muscle-up (or take a penalty)
Kipping handstand push-up
Double unders
Box jump 24” / 20"
Wallball 20# / 14#

If you are in the Scaled division, we will make sure that all the workouts are accessible.

​Workouts will be released the day of the event..

WARM-UP
1 set:
:30 Row
5 Snatch Grip Deadlift (35/45 lb)
10 Air Squats

1 set:
:30 row
5 Snatch High Pull (35/45 lb)
10 Reverse Lunges

1 set:
:30 row
5 Muscle Snatch (35/45 lb)
10 Pistol to a target

1 set:
:30 row
5 Power Snatch (35/45 lb)
10 single-leg squats

3 sets:
4 power snatches (touch-and-go)
– Rest 1:00 between sets.

NOTES

• Use today’s warm-up to work on the technique of the snatch and the single-leg squats. Each round gets progressively more difficult or closer to the full movement.
• On the rower, build up to workout pace and get a little out of breath.
• On the touch-and-go snatches, build up to the load you are going to use in the workout.

RX / Intermediate
On a 32:00 clock:
From 0:00-18:00:
For load:
Bench Press
5-5-3-3-3-1-1-1-1

Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00

For time:
Run 1 mile

BEGINNER
On a 32:00 Clock:
From 0:00-18:00:
For load:
Bench press
5-5-3-3-3-1-1-1-1-1

Perform 1 set every 2:00.

Rest 2:00
From 20:00-32:00

For time:
Run 1,000 m

Stimulus & Goals

• Heavy day relative to your capacity.
• 5 reps = 70% of 1-rep max
• 3 reps = 80% of 1-rep max
• 1 reps = 90%+ of 1-rep max
• 1-mile run = 6:00-9:00

Strategy

• In the bench press, use the guidelines above to hit the stimulus. Ideally, perform this workout with a partner so you can spot each other. If you do not have a partner, consider asking a coach to help you on the heavier sets or consider not going as heavy to ensure safety.
• Make sure you spend a little time prior to the workout warming up your run. Do not go into the run cold or not having done any warm-up running. Perform a few 200s or 400s to get your pacing down and prepare yourself for the 1-mile run following the bench press.
• If you are feeling good on the run, consider pushing the pace and going for a new PR. Otherwise, try to be within 10% of your best 1-mile time. This will be a good goal for today.

Competition: 100 min

Warm up: 20 min
Workout 1: 20 min
5 sets:
On a 2:00 clock:
4 Power Snatch (105/155 lb)
16 alternating Pistol
Max calorie Row in remaining time.
– Rest 2:00 between sets.

Stimulus & Goals

• As many touch-and-go reps as possible with the snatch. Smooth and continuous movement on the single-leg squats.
• Have at least :45 to row for max calories. 75+ calories on the rowers.

Strategy

• Today’s workout is as difficult as you want to make it. If you feel like you need a bit of recovery, move at a smooth pace and consider lightening the load on the snatch. If you feel like you want to burn it down, we encourage you to really push the pace on the rower. After the snatches and single-leg squats, you should have about a minute to motor on the rower.
• On the single-leg squats, focus on keeping your balance and transitioning smoothly into the next foot. Slightly leaning toward the squatting foot or even holding the non-squatting foot can help with balance. Remember to send your hips back on the squat and let your chest fold toward your squatting thigh. This is the best technique for the single-leg squat.
• On the rower, focus on the stroke rate. The goal is to keep this number above 25 strokes per minute for as much of your time as possible.
• If the snatches and single-leg squats take longer than a minute on the first set, consider reducing the load or making the single-leg squats a little easier.

Workout 2: 35 min
Today’s Rx

Workout 3: 15 min
4 sets for quality:
25 seated leg raises
5 L-pull-ups
5 wall walks

NOTES

• In Accessory – I, the goal is quality movement. On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels of the ground.
• It’s OK if you have to break the L-pull-ups into a couple sets. Try to keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend you legs and keep only your knees up.
• On the wall walks, control the descent of the movement. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.

Stretching: 5 min
3 sets:
:30 reach, roll, and lift
30 Banded pull aparts