Workouts
Experimental

Daily training

2024-01-09

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Mindset

Participate, Don't Watch

Back Squat9 min

On the 3:00 x 3 Sets:
2 Back Squats

*Start First Working Set at 82% & Build To Heavy

On the 3:00 x 3 Sets:
3 Back Squats

* Start First Working Set at 80% & Build To Heavy

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* If you make a lift in the final 5 minutes, go up by 3% (as written).

Stimulus
  • Barbell should come from a rack.
  • Reps should be completed unbroken each set.
  • Athletes should aim to build in weight each set as long as they are still moving well.
  • Score: Enter weights used for each set.
Substitutions
  • Reduce Percentage
  • Box Squat
  • Front Squat
Movement prep

1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
4 Back Squats (Light Weight)

Build To 82% Hitting 1-2 Reps Each Time You Make A Weight Jump

"Rocket Science" 10 min

AMRAP 10:
400 Meter Run
18 Thrusters 95 / 65 lb
400 Meter Run
15 Thrusters 115 / 85 lb
400 Meter Run
Max Thrusters 135 / 95 lb

Stimulus
  • Overview: In this 10 minute AMRAP, athletes will increase the weight of the barbell after each of the first 2 sets of thrusters. Once they make it to the final bar, they'll complete as many reps as they can in the remaining time of the workout.
  • Thrusters: Athletes will have one bar and change their own weight. It will be helpful to just add weight rather than take it off for speedy transitions during this 10 minute window.
  • Runs: Should be completed in 2:30 or less.
  • 1st Thruster Barbell: Should be light enough to complete reps unbroken.
  • 2nd Thruster Barbell: Should be a moderate weight but light enough to only need 1 break at most.
  • 3rd Thruster Barbell: Should be a heavier weight. Athletes should have at least one minute to accumulate reps.
  • Score: Total Thrusters Completed With The Last Barbell
Strategy
  • Let's aim to complete the sets of 18 and 15 thrusters in bigger sets. The first bar we should push for an unbroken set of 18 and the second bar we should push to complete the reps in 1-2 sets.
  • Aim to run at a pace that allows you to push your thruster sets.
  • When we get to the max reps at our heaviest weight, let's see if we can chip away with sets of 5 or more or hang on for 1-2 big sets.
  • Our breaks between our sets on the final barbell are where we can lose lots of time. Let's try to be deliberate and keep our breaks (if any) 10s or less.
Substitutions

400 METER RUN

  • Reduce Distance
  • 2:30 Time Cap
  • 500m Row
  • 400m Ski
  • 500m Bike
  • 300m Air Run

THRUSTERS

  • Reduce Loading
  • Sub Dumbbells
  • 36-30-Max Air Squats
Movement prep

100 Meter Run
5 Thrusters (Lightest Weight)
100 Meter Run
4 Thrusters (Middle Weight)
100 Meter Run
3 Thrusters (Heaviest Weight)