friday, nov. 3

Strength:

Push Press 6-6-6-6-6

Pause Front Squat + Front Squat 1+3 - 1+3 - 1+2 - 1+2 - 1+1

Athlete Instructions

Complete as- 15:00 minute EMOM

min 1: *Push Press

min 2: *Front Squat

min 3: Rest Loading is listed below

Push Press 31x1 Tempo

Set 1: 6 Reps @ 60%

Set 2: 6 Reps

Set 3: 6 Reps

Set 4: 6 Reps

Set 5: 6 Reps

Heavy for the day Starting at 60% of your 1rm Push Press and increasing in load slightly each set. We want you to build up to a heavy set of 6 reps for the day ensuring you maintain the prescribed tempo.

The tempo of these reps is Xplode up, 1 Second Pause, 3 Second Lower, 1 Second Pause at the Front Rack position. You must maintain this tempo for all 6 reps.

Pause Front Squat + Front Squat

Set 1: 1+3 @ 65%

Set 2: 1+3 @ 65%

Set 3: 1+2 @ 70%

Set 4: 1+2 @ 70%

Set 5: 1+1 @ 75%

Pause 3sec on the Pause front Squat

Athlete Notes

The goal today is to find the load for the push press with the idea that we will also be thinking about the Front Squat loading as well. We should just be able to add weights on top of the Push Press load to work into the Pause Front Squat + Front Squat. The goal with this style workout today is to build in a superset that specifically targets Thruster strength and loading that will build strength as well as prime our movement patterns with the prescribed tempo for the day.

"Freddy Krueger"

For time:

Run, 800 m

40 Alternating Dumbbell Snatches, 50/35 lbs

20 Thrusters, 95/65 lbs

Athlete Instructions

Goal Time Domain: 7:00-11:00

Time Cap: 12:00 minutes

Athlete Notes

Primary Objective: Complete the workout in under 10:00 minutes

Secondary Objective: Challenge yourself with either going unbroken on the Alternating DB Snatch or the Thrusters

Stimulus: Glycolytic / Sprint Chipper

RPE: 9/10

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monday, nov. 6

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thursday, nov. 2