Tuesday, nov 1
Strength:
Back Squat 1x20
Athlete Instructions
Take 8 mins to build to your weight and then complete 1x20 at 60% 1RM +5-10 lbs from last week.
We are just adding 5-10 lbs from last week and working on our breathing and bracing positions. No need to overthink this one or take too long. Just work up with a set of 3 until you get to your weight.
Weightlifting:
1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean ], 65% 1RM
1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean ], 65% 1RM
1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean ], 65% 1RM
1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean ], 70% 1RM
1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean ], 70% 1RM
1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean ], 70% 1RM
1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean ], 75% 1RM
1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean ], 75% 1RM
Athlete Instructions
Complete sets every 1:30 for 12 mins
"Little Green Bag"
FT: Echo Bike Calories, Thrusters, and Kettlebell Front Rack Walking Lunges
For time:
45/32 Echo Bike Calories
30 Thrusters, 75/55 lbs
Kettlebell Front Rack Walking Lunge, 53/35 lbs, 150 ft
Athlete Instructions
*Kettlebell Front Rack Walking Lunge- dual kettlebell
Time domain 5-7 mins Time cap: 10 mins
The goal today is to push the pace on this sprint chipper. The goal would be to push the pace on the bike even though you know you have some leg intensive movements coming after. The weight should be light enough on the thrusters to push that into 1-2 sets and then hold onto the kettlebells in the front rack position until the finish. It will definitely be a burn towards the finish, but a fun one to challenge yourself with.
L2: For time:
35/25 Echo Bike Calories
30 Thrusters, 65/45 lbs
Kettlebell Front Rack Walking Lunge, 35/26 lbs, 150 ft
L1:For time:
30/22 Echo Bike Calories
30 Dumbbell Thrusters, 25/15 lbs
Dumbbell Farmers Carry Walking Lunge, 25/15 lbs, 150 ft