wednesday, jan. 24

Strength A:

3 Thrusters

Every 1:30 for 7:30.

Athlete Instructions

70%+ 1RM

Athlete Notes

The goal today for both the Thrusters and the Front Squats is to build from 70% up to around 80% over the course of the 5 sets. This is a great way to build in some technical strength work as it allows you to build as much or as little as you need for the day. If you are feeling it, then go for it, if you are a little fatigued today then keep in the range of 70-75% to reduce stress on the system.

Strength B:

3 Front Squats

Every 1:30 for 7:30.

Athlete Instructions

70%+ 1RM

Athlete Notes

Our Thrusters will set up the Front Squats today as we will build close to where we should be starting the Front Squats. All we need to do is add a little more weight and then continue our ascent in loads over the course of the next 5 sets. The thrusters should provide a nice primer to get the Front Squats feeling powerful and strong.

"Nine Lives"

Complete as many rounds as possible in 9 mins of:

10 Pull-ups

10 Box Jump Overs, 24/20 in

30 Double Unders

10 Handstand Push-ups

10 Wall Balls, 20/14 lbs

30 Double Unders

Athlete Notes

Primary Objective: 3+ Rounds

Secondary Objective: Unbroken movements across

Stimulus: Bodyweight conditioning / Muscular Endurance

RPE: 8/10