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