wednesday, jan 11

Strength:

Lifting: Pause Back Squats, Back Squats, and Alternating Front Rack Reverse Lunges

[ 2 Pause Back Squats + 2 Back Squats ]

1-1-1-1, using heaviest weight per set,

rest 2:30 between sets

-- then --

Alternating Front Rack Reverse Lunge

20-20-20, using heaviest weight per set

Athlete Instructions

Pause Back Squats + Back Squats- 80+% 1RM, 1 sec in bottom on pause reps

Alternating Front Rack Reverse Lunges- 51-55% 1RM

Take 20 mins to complete all sets.

"Iceman"

FT: Echo Bike Calories, American Kettlebell Swings, and Toes-to-bars

For time:

30/22 Echo Bike Calories

50 American Kettlebell Swings, 53/35 lbs

30 Toes-to-bars

Athlete Instructions

Time domain: 5-7 mins

Time cap: 10 mins

Notes

This will be challenging and grippy to finish off the day. Work to push the bike and then settle into a pace on the kettlebell swings before tackling the toes-to-bars with whatever sets you can maintain that allow for minimal rest between sets. The kettlebell weight should be a weight that is challenging to go unbroken with. We are ideally looking for a weight that should take 2-3 sets, so something like 20-15-15 reps would be the ideally loading for the kettlebell.

L2: For time:

25/17 Echo Bike Calories

50 American Kettlebell Swings, 44/26 lbs

30 Knees-to-elbows

L1: For time:

22/15 Echo Bike Calories

50 Russian Kettlebell Swings, 35/18 lbs

30 AbMat Sit-ups