“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk
MACHO MAN COMPLEX
Athletes will have about 13 – 15 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
AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man (185/135)
DESCRIPTION & STIMULUS
GENERAL
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)
STRATEGY
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
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