Jan. 24, 2022

Jan. 24:

Strength A

Front Squat : 5 Rep Max

Find your best Front Squat 5 rep max lift. Only include the heaviest 5 rep, do not include sets prior to it.

Take 10 mins to establish a new 5RM. Rest 2 mins before B.

Strength B

Every 2 mins for 6 mins: Front Squat

Complete at 90% 5RM from A. We are working up to a new 5RM on the front squat. You should have a good idea of what to go for. Even the smallest PR is a PR, so have your plane to jump to 5-10 lbs above week 1 of this cycle. The volume we are building here will pay huge dividends in strength and mobility down the line.

Main WOD:

“Ford vs. Ferrari”

Every 2 mins for 16 mins: Thrusters and Toes-to-bars

•Every 2 mins for 16 mins (work until completion or failure) do:

15 Thrusters, 100/70 lbs (with barbell)

*Toes-to-bars

*Round 1: 10 reps

*Round 2: 11 reps

*Round 3: 12 reps

*Round 4: 13 reps

*Round 5: 14 reps

*Round 6: 15 reps

*Round 7: 16 reps

*Round 8: 17 reps

The goal for this workout is to really challenge the ability to recover between sets and hit consistent Toes-to-bars under fatigue. The couplet of thrusters and toes-to-bars is a classic combo and one to really challenge the midline. We are looking for the thrusters to be at a weight that you can do unbroken, however might choose to break into two sets early to allow for better toes-to-bars. Expectation is to get to the 5th round and then start to see athletes fall off.

L2: 75/55, KTE

L1: 45/35, Knee Raises