Tuesday, may 16
Strength:
Back Squat 3-3-4-5
Athlete Instructions
Complete as- Build to a 3RM for the day in 12 mins.
-- then --
In 6 mins do:
3 Back Squats, 92% 3RM (from above)
4 Back Squats, 87% 3RM (from above)
5 Back Squats, 85% 3RM (from above)
Rest as needed between sets.
Points of Performance
Brace through the midline. Create global tension and a full 360 degree breath on each rep. 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.
"Curie"
FT: Strict Handstand Push-ups, Alternating Goblet Box Step-ups, Ring Dips, and Goblet Squats
For time:
15 Strict Handstand Push-ups
20 Alternating Goblet Box Step-ups, 53/35 lbs, 20 in
10 Strict Handstand Push-ups
20 Alternating Goblet Box Step-ups, 53/35 lbs, 20 in
15 Ring Dips
20 Goblet Squats, 53/35 lbs
10 Ring Dips
20 Goblet Squats, 53/35 lbs
Athlete Instructions
Time domain: 7-11 mins Time cap: 12 mins
Notes
The goal here to to work on upper and lower body pressing. The combo of having to hold a goblet position with the kettlebell while doing strict pressing movements will definitely slow the reps down so keep that in mind when building out a strategy here.
Primary Objective: Complete the upper body pressing movements in 2 sets or less.
Secondary Objective: Remain unbroken on the leg movements.
Stimulus: Muscular Endurance / Interference/ Push Stamina
RPE: 7/10
L2: For time:
15 Kipping Handstand Push-ups
20 Alternating Goblet Box Step-ups, 44/26 lbs, 20 in
10 Kipping Handstand Push-ups
20 Alternating Goblet Box Step-ups, 44/26 lbs, 20 in
15 Ring Push-ups
20 Goblet Squats, 44/26 lbs
10 Ring Push-ups
20 Goblet Squats, 44/26 lbs
L1: For time:
15 Push-ups
20 Alternating Box Step-ups, 20 in
10 Push-ups
20 Alternating Box Step-ups, 20 in
3 Wall Walks
20 Goblet Squats, 35/18 lbs
2 Wall Walks
20 Goblet Squats, 35/18 lbs