2024-06-14

• Barbell should come from a rack.
• To Technical Failure means that we are only working so long as our form and technique are still intact. Once things start to break down or our final rep gets slow and grindy, we will end our set there.
• Athletes should build to 90%+10# from our previous attempt.
• Score: Load used for max rep set. Log reps completed in your workout notes section.

• Sub Dumbbells/Kettlebells
• Sub Back Squat
• Reduce Loading

: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 90%+10# in sets of 2-3 reps.
Rest 2:00 before attempting max rep set.

• Overview: Big cardio conditioning piece today and with a descending rep scheme, it's sure to get spicier as the sets get smaller! How do we strategize to make the most of our work and handle the interference that comes with these movements?
• Kettlebell Swings: 1-2 sets, the kettlebell is on the lighter side today, so these are meant to be completed pretty quickly. Kettlebell needs to finish overhead and in line with our shoulders and hips to be considered Rx today.
• Calorie Bike Erg: 3:30, 2:30 and 1:30 or less, respectively. We could go for a heavier damper today with a lower RPM to balance out the higher intensity breathing of the swings and doubles.
• Double Unders: Completed in less than 2:00, 1:30 and 1:00, respectively.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes should aim to have two movements where we are really pushing the pace and one movement that allows us to catch our breath a little bit while we work.
• The grip fatigue will set in a bit once we get into our second round of work on the kettlebell, some athletes may choose to break their first round to prepare them for the following rounds that are meant to be faster as we go.

KETTLEBELL SWINGS

• Reduce Loading
• Reduce Reps
• Russian Kettlebell Swings
• Single Dumbbell Hang Power Snatches
• Empty Barbell Hang Power Snatches

CALORIE BIKE ERG

• Reduce Reps
• 3:30 Time Cap
• 42/34, 30/24, 18/14 Calorie Row
• 38/30, 27/21, 16/12 Calorie Ski
• 600/400/200m Run

DOUBLE UNDERS

• Reduce Reps
• 180/120/60 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• Time On Any Machine

1 Round:
6 Kettlebell Swings
6 Calorie Bike Erg
20 Double Unders