2024-03-29

• Athletes should complete 1 set of max back squats 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.

• Reduce Percentage
• Box Squat
• Front Squat

: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

*Build to 85% in sets of 1-3 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.

• Overview: Today's piece is a lighter to moderate weight barbell with a moderate amount of cardio on the bike between our bar movements. Moving well on each of these movements to pace smart and hold off fatigue will help you maintain your breathing in the beginning so that you can push harder as the workout progresses.
• Front Squats: Ideally unbroken, possibly 2 sets in the round of 21 to be able to give a hard effort in the sets of 15 and 9.
• Bike Erg Calories: 1:30 or less, 1:10 or less, :45 or less for each round of calories respectively.
• Power Cleans: Fast singles or cycled sets if confident in your bar cycling at these weights.
• Score: Time to complete work.

• Athletes should aim to hold onto their front squat sets unbroken, with a loose finger tip grip to let the bar be fully resting on the shoulders and torso as much as possible. Think eyes up, elbows high.
• Power cleans may be in sets if athlete is comfortable cycling at this weight, but most will probably move in fast singles in order to recover or maintain their breathing and heart rate.
• Try to find a consistent pace on the bike today instead of trying to hammer it as hard as possible from the start. Think 80% ish effort and maybe getting faster as you go so that we can stay fast on our transitions and consistent with our bar.

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Sub Barbell
• 42-30-18 Air Squats

POWER CLEANS

• Reduce Loading/Reps
• Hang Power Cleans
• Sub Dumbbells

BIKE ERG CALORIES

• Sub Row/Ski Calories
• Sub Assault/Echo Bike Calories

1 Round:
4 Front Squats
6 Bike Erg Calories
4 Power Cleans
6 Bike Calories