Wednesday,may 24

Strength:

Every 2:30 for 7:30: Pause Back Squat

8 Pause Back Squats

Every 2:30 for 7:30.

Athlete Instructions:

21X1 tempo 55-65% 1RM Back Squat across

Points of Performance

21X1 Tempo Reads 2 count eccentric: lowering phase 1 count pause x = fast concentric: rising phase 1 count at the top for breath This builds strength and stability through all positions leading to better quality of movement.

"You Get What You Give"

4x 3:30 RemReps: Dumbbell Bench Press, Toes-to-bars, Wall Balls, and...

4 rounds, 3:30 each, for max reps of:

16 Dumbbell Bench Press, 50/35 lbs

12 Toes-to-bars

18 Wall Balls, 20/14 lbs

*max reps in remaining time Strict Pull-ups

Athlete Instructions

Dumbbell Bench Press- dual dumbbell

Complete on a 14 min running clock.

Athlete Notes

We are hitting a fun little combo of movements that will create some interference while also improving strength and stamina throughout the shoulders, lats, and midline. The wall balls will be a challenge, but the goal should be to finish these in two sets or less.

Primary Objective: 30-60 secs to work on strict pull-ups.

Secondary Objective: Complete everything unbroken until the pull-ups.

Stimulus: Muscular Endurance / Stamina RPE: 8/10