friday, aug. 10
Strength Test:
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Athlete Instructions
Establish a 1RM in 20 mins.
Notes
Brace through the midline. Create global tension and a full 360 degree breath on each rep. The best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. We could also go to a Bulgarian split squat, weighted step-up, or some other unilateral modification if the lower back is the issue.
“Karen“
For time:
150 Wall Balls, 20/14 lbs, 10/9 ft
Athlete Instructions
Time domain: 5-10 mins
Time cap: 12 mins
Notes
The focus today is on a leg stamina and shoulder stamina test with the workout “Karen”. These single modality tests that we are having this week pack a big punch as there is no reprieve from the accumulating fatigue. This one is one you have to fight for and keep moving as you will want to stop and rest once we hit 80+ Wall Balls.
Primary Objective: Keep all sets to 10+ Wall Balls at a time
Secondary Objective: Complete the workout in under 8 mins. This means we are doing more than 18 Wall Balls / minute.
Stimulus: Muscular Endurance + Stamina / Quad Pump and Shoulder Burn
RPE: 8/10