Macho Man Complex
Build to Heavy Complex: 3 Power Cleans 3 Front Squats 3 Push Jerks
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.
### THE WHY: Some common themes for functional movement include: midline stabilization, effective stance and grip, core to extremity movement, sound hip function, active shoulders, full range of motion about a joint, balance about the frontal plane, and posterior chain engagement. Many athletes will exhibit faults in one or more of these areas. As coaches, there is so much that we could teach in a day. Rather than trying to do it all, we can pick our battles and keep our instruction (just like the programming) varied across the weeks. While there will always be other faults to correct, having a focus makes it easier to see and correct certain movements. This focus also gives athletes a goal for right now. If they’re able to get even 1% better at that one thing today, they will get exponentially better over time.