March 7, 2022

Strength:

Complex: Pause Front Squats and Front Squats : 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 75%, 1 @ 80%, 1 @ 80%

1x [ 1 Pause Front Squat + 3 Front Squats ], 65% 1RM

1x [ 1 Pause Front Squat + 3 Front Squats ], 70% 1RM

1x [ 1 Pause Front Squat + 2 Front Squats ], 75% 1RM

1x [ 1 Pause Front Squat + 2 Front Squats ], 75% 1RM

1x [ 1 Pause Front Squat + 1 Front Squat ], 80% 1RM

1x [ 1 Pause Front Squat + 1 Front Squat ], 80% 1RM

*Set 6: 80+% 1RM

Pause Front Squats- 3 secs in bottom

Complete sets every 2 mins for 12 mins.

We are working into a little mixed tempo work here on the front squat by adding in a pause front squat and then having 2 normal tempo reps to finish off each set. Focus here is maintaining position in the pause front squat and using that to reinforce those positions when we transition to the emphasis of speed out of the hole.

"Player Piano"

3 RFT: 400 m, American Kettlebell Swings, and Double Unders

3 rounds for time of:

Run, 400 m

25 American Kettlebell Swings, 53/35 lbs

75 Double Unders

Time domain: 9-12 mins

Time cap: 15 mins

We should focus on a kettlebell weight here that allows the athlete to be close to unbroken with the rep scheme. These aren’t necessarily super light, but it should be moderate and challenge more grip fatigue than actual muscle strength. Including double unders into the mix here as we may see these come up Friday and it is good to hit them under fatigue, specifically in a high heart rate workout that will also challenge the shoulders.

L2: 44/26, 50 Double Unders

L1: Russian KB Swings, 100 Jump Rope