Workouts
Experimental

Daily training

2024-01-15

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Back Squat9 min

On the 3:00 x 3 Sets:
1 Back Squat

* Start First Working Set at 85% & Build To Heavy

Stimulus
  • Barbell should come from a rack.
  • 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

60s Bottom Of Air Squat Hold

10 Air Squats
10 Lateral Lunges
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
5 Back Squats at Light Weight
3 Back Squats at Moderate Weight

Build To 85% Hitting 1-2 Reps Each Time You Make A Weight Jump.

"MLK"10 min

For Time:
1,968 Meter Bike Erg
19 Burpee Pull-ups
63 Thrusters 75 / 55 lb

Time Cap: 10 Minutes

In memory of Dr. Martin Luther King, Jr., the American Baptist minister, activist, humanitarian, and leader in the African-American Civil Rights Movement. King was born on January 15, 1929 and was assassinated on April 4, 1968.

Stimulus
  • Overview: Today's workout is meant to be a faster chipper, taking into account pacing so that you are able to move quickly through the burpee pull-ups and in bigger sets on the thruster. Bike should feel like cardio with a lower damper to limit fatigue for the thruster.
  • Bike: 4:00 or less.
  • Burpee Pull-ups: 2:00 or less.
  • Thrusters: 4:00 or less. Sets of 10 or more at a time.
  • Athletes should complete one movement before moving on to the next.
  • Score: Time to complete. Add 1 second per rep not completed if time capped.
Strategy
  • Athletes should try to push their pace during each movement to a difficult but sustainable level, breathing hard but not uncontrollably.
  • Find a pace that allows for fast transition with minimal rest moving from one movement to the next.
  • Leg fatigue will become a factor when moving into the thrusters, athletes should choose sets they can continue to hit under fatigue to limit rest between sets.
Substitutions

1968M BIKE

  • Reduce Distance
  • 4:00 Time Cap
  • 1000m Row
  • 800m Ski
  • 800m Run
  • 600m Air Run

BURPEE PULL-UPS

  • Reduce Reps
  • Use Plate to Reduce Jumping Distance to Pull-up Bar
  • Burpee to Target
  • Burpee Only
  • Jumping Pull-Up Only
  • 19 Burpees + 19 Ring Rows

THRUSTERS

  • Reduce Loading
  • Sub Dumbbells
  • 126 Air Squats
Movement prep

2 Rounds:
200m Bike
2 Burpee Pull-ups
4 Thrusters