2024-03-27

• Athletes should complete 1 set of max deadlifts to technical failure.
• "To Technical Failure" means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we'll end there.
• Athletes should aim to complete 4-8 reps at 85%.
• Score: Loading. Log reps into your notes.

• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts

*Build to 85% in sets of 1-2 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.

• Overview: Today's piece has rowing bookends which means we are hinging explosively all the way through, including the couplet in the middle. While we are going to be tempted to push the pace on the first row we should keep in mind all of the hip opening we'll have to do with our high box jumps and deadlifts before the next row. Can we stay patient in the buy in so we have some gas for the cash out?
• Row: 2:15 or les of work.
• Box Jumps: Steady cadence pace, trying to hold about 1:30, 1:00, :40 or less paces respectively each round.
• Deadlifts: 1-2 sets and pretty fast based on the weight today.
• Score: Time to complete work.

• Athletes who are confident at holding a hard pace on the rower should aim for a pace that is underneath their threshold pace on the first row in order to maintain some push for the second row.
• Those who are not as strong on the rower but confident in their ability to move fast in the middle couplet will most likely choose a more conservative row pace in order to push the middle part, and try to hit the second row a little harder than the first.
• In the middle couplet the goal should be a sustainable but fast and consistent pace. Think finding a rhythm and cadence on the box that lets you move continuously, and deadlift sets that let you keep chipping but don't completely gas you up for the tall box.

500M ROW

• Reduce Distance
• 2:00 Time Cap
• 400m Ski
• 800m Bike
• 400m Run
• 300m Air Run

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• 30-22-14 Squat Jumps
• Reverse Lunges

DEADLIFT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

1 Round:
150m Row
5 Box Jumps
5 Deadlifts