Sat, 09/08/2018

September 7, 2018

 

 

“Fender Bender”
Teams of 3
For Time (30 Minute Cap):
400 Meter Sandbag Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

 

Sandbag Options:
35lb KB
18lb KB Farmer walk (200M instead of 400)

 

 

Notes:

Starting with the sandbag run, it may be beneficial to put the strongest athlete on the team third in the rotation. This gives the first two athletes more time without the bag, allowing them to excel more on the barbell work upon returning inside. Athletes can decide where they are going to switch off based on the run route, but equal distances are easiest logistically. For athletes with the bag, the goal is to run fast, switching before they start to slow down.

On the barbell work, athletes will rest for twice as long as they work, allowing them to push when it is their turn to go. A simple breakdown strategy is listed below, but teams can adjust as needed based on strengths, weaknesses, and fatigue levels during the workout.

Deadlifts (10-10-10)
Hang Power Cleans (8-8-9)
Push Jerks (6-7-7)

 

 

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