Daily training
2024-02-26
Mindset
Triggers, Thoughts, Emotions
Back Squat20 min
On the 3:00 x 3 Sets:
8 Back Squats
* Start First Set at 60% & Build
Stimulus
- Barbell should come from a rack.
- Athletes should aim to build each set as long as they are still moving well.
- Score: Enter weight used for each set.
Substitutions
- Reduce Starting Percentage
- Box Squat
- Front Squat
Movement prep
:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
8 Back Squats @ A Light Weight
6 Back Squats @ A Moderate Weight
Build To 60%.
"Hole In The Wall"10 min
Every 2 Minutes x 5 Rounds:
20 Wallballs 20 / 14 lb(10'/9')
Max Dumbbell Snatches 50 / 35 lb
Stimulus
- Overview: We've got a real pacing and breathing test to kick off this week. How well do you know how your body holds up during 10 minutes of constant work, where the goal is more reps? Don't let yourself get pulled out in the early sets and try to save some gas for the end.
- Wallballs: 1 minute or less of work.
- Dumbbell Snatches: 1 minute or more of work.
- Score: Total number of dumbbell snatches.
Strategy
- Athletes confident in this wallball weight and height may choose to go unbroken on their wallballs to allow for a little more transition time to move to their dumbbell.
- Athletes less comfortable with this wallball weight and height may choose to scale down to allow for unbroken or break their sets from the beginning to allow smooth transition and consistent movement through dumbbell snatches.
Substitutions
WALLBALLS
- Reduce Reps/Loading/Target
- Single Dumbbell Thrusters
- Empty Barbell Thrusters
- 35 x Air Squats
DUMBBELL SNATCH
- Reduce Loading
- Reduce Reps
- Hang Power Snatches
- Kettlebell Swings
- Empty Barbell Hang Power Snatches
Movement prep
1 Round:
10 Wallballs
10 Dumbbell Snatches