2024-01-29

• The barbell should come from a rack.
• Athletes will complete Three sets of 3 reps starting at about 80% and build across sets if moving well.
• If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.
• Score: Load used for each set.

• Front Squats
• Back Squats
• Single Dumbbell Overhead Squats

With Barbell:
30s Overhead Barbell Hold
30s Bottom of Back Squat Hold
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Behind The Neck Presses
5 Overhead Squats

5 Overhead Squats @ A Light Weight

3 Overhead Squats @ A Moderate Weight

Build to 80%.

• Overview: A "Jackie-esque" sprint chipper on the docket today! Athletes should hold a hard effort and pace from beginning to end on this piece. The overhead squat is light and the reps for all movements are very doable, can you get uncomfortable fast and stay there until the end?
• Row: 4:30 or less.
• Overhead Squats: 3:00 or less.
• Toes to Bar: 2:30 or less.
• Score: Time to complete work. Add 1 second per rep not completed if time capped.

• Athletes should be pushing as hard as they are able from start to finish today.
• Smooth = fast on overhead squats, meaning finding a cadence that allows you to hold onto the barbell under fatigue and just keep moving towards the end of the set without having to stop or rest the bar.
• We need to be completing at least 12 toes to bar on the minute in order to complete under the time alotted.
• If we aren't proficient with big toes to bar sets under fatigue, find quick smaller sets with quick rest to keep making progress through this set of 30 without losing steam.

1000M ROW

• Reduce Distance
• Time Cap
• 800m Ski
• 2000m Bike
• 800m Run
• 600m Air Run

OVERHEAD SQUATS

• Reduce Loading
• Sub Single Dumbbell
• Front Squats
• 100 Air Squats

TOES TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

1 Round:
250m Row
5 Overhead Squats
5 Toes to Bar