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DESCRIPTION

STRUCTURE: Athletes will complete 1-2-3-4-5 Rounds of Macho Man- after every set athletes will do 50 Double Unders. 1 Round of “Macho Man” is. . .

3 Power Cleans

3 Front Squats

3 Push Jerks

STIMULUS: “MACHETE” is a Pacer workout.

STRATEGY: Athletes should not need to rest between Front Squats and Push Jerks. Athletes should be able to complete 1 Round of Macho Man in less than 1:00. Athletes should be able to complete Double Unders in 1:00.

SCALING: Athletes should choose a barbell weight that they can go unbroken Front Squats directly into unbroken Push Jerks.

SCORING: Athletes’ score is the Time it takes to complete the workout. Athletes should be able to finish in 20-25 Minutes.

EFFICIENCY TIPS

-A great way for athletes to pace is steady singles on the Power Cleans, unbroken Front Squats directly into unbroken Push Jerks

-Athletes should breathe and relax shoulders on Double Unders; Possibly taking 1 planned break.

“Machete” (Time)

“MACHETE”

For Time

1 Round of “Macho Man”

50 Double Unders (75 singles)

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

25 min Time Cap

RX+-135/95#

RX-105/75#

50-59-95/65#

60+-75/55#, 50 Singles

Basics-Stop after 4 Rounds, use PVC/BB, 25 Singles