“One can have no smaller or greater mastery, than mastery of oneself.” –Leonardo DiVinci
Macho Man Complex 1-1-1
MACHO MAN
Breaking out into groups, athletes will have 15 minutes to work toward their heavy “Macho Man” complex. For this portion, there is no breaking on the barbell. All 9 reps are designed to be completed without putting the bar down. Athletes can aim to get in 2-3 warmup sets and 3 challenging working sets.
MACHO MAN
One “Macho Man” complex is: 3 Power Cleans + 3 Front Squats + 3 Push Jerks
In our strength piece, these 9 reps are meant to be completed without dropping or pausing on the floor with the barbell
Complete as many rounds as possible in 12 mins of:
3 Macho men Complex, 135/95 lbs
15 Toes-to-bars
GENERAL
The focus of today’s two-part workout is cycling the barbell in “Macho Man”
Looking for athletes to complete 3-4+ rounds in “Randy Savage”
This works out to a round every 3-4 minutes
MACHO MAN
One “Macho Man” complex is: 3 Power Cleans + 3 Front Squats + 3 Push Jerks
Within the workout, athletes can break up the reps of “Macho Man” however they see fit
TOES TO BAR
Athletes should choose a toes to bar variation that they are capable of completing 15+ reps when fresh
We can bring down the reps here or choose a variation that allows reps to be strung together without swinging around on the bar
STRATEGY
TOES TO BAR
There is no set too small on the toes to bar today
Choose the option that allows you to spend the least time resting and the most time moving
Below are a few options to think about:
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3 or 5-4-3-2-1
MACHO MAN
The power cleans serve as the pacer of the barbell movements
Singles are likely the best option here to keep athletes moving forward
Going singles here allows them to hold onto the squats and jerks ideally unbroken
Take as much time between singles as needed to ensure unbroken squats and jerks
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