2024-04-19

• Barbell should come from a rack.
• To technical failure means athletes should only continue to perform reps as long as their form does not begin to break down. Once form begins to break down, end the set there.
• Score: Reps completed for your max rep set. Record load used in your workout notes section.

• Sub Dumbbells/Kettlebells
• Sub Back Squat

:30 Bottom Of Air Squat Hold
10 Air Squats
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats

6 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build To 85% In Sets of 2-3 Reps.

• Overview: Grip on grip on grip in our conditioning piece today! Think forearm fatigue across the board when looking at this workout.
• Calorie Row: 2:00 or less.
• Hang Dumbbell Snatches: 1-2 sets, 1:00 or less.
• Dumbbell Box Step-ups: Dumbbell on one shoulder.
• Score: Rounds plus reps.

• Athletes should take into account the compounding fatigue from each of these three movements today when choosing how they want to pace in the beginning.
• This shouldn't be a burn it down pace piece to start, we should be able to hold a consistent pace throughout and give a solid harder push in the last couple of minutes of work.

CALORIE ROW

• Reduce Reps
• 1:45 Time Cap
• 25/20 Calorie Ski
• 30/24 Calorie Bike

HANG DUMBBELL SNATCH

• Reduce Loading
• Reduce Reps
• Kettlebell Swings
• Empty Barbell Hang Power Snatches

DUMBBELL BOX STEP-UPS

• Reduce/Remove Loading
• Sub Kettlebell
• Dumbbell Reverse Lunges
• Sub Empty Barbell Back Rack Step-Ups
• Goblet Squats

1 Round:
6/4 Calorie Row
6 Hang Dumbbell Snatches
4 Dumbbell Box Step-ups