2024-07-12

• Barbell should come from a rack.
• Athletes are building to a weight that they can complete a set of 20 reps at.
• We should not be building to a point of failure this week as we will be attempting a true 20 rep max next week.
• About 50% of your 1RM is a good estimate for where you may want to complete your 20 rep set today.
• If we are struggling to maintain our form and technique we should consider bringing the weight down a little bit in order to move well.
• Score: Load used for 20 rep set.

• Sub Dumbbells/Kettlebells
• Squat to Box/Target
• Sub Back Squat
• Reduce Loading

:30 Bootstrap Hamstring/Hip Stretch
: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

10 Front Squats @ A Light Weight

3 x 5-10 Front Squats - Building in Weight

Complete a set of 20 reps for the day.
Rest 2:00 before 20 rep attempt.

• Overview: We've got a little Mini Me action today, with Jackie to start and a little mini Jackie to finish. If you're familiar with Jackie, you know she's fast and spicy on the grip and forearms. Since we are wrapping back around to do half Jackie in this piece, we should adjust our usual strategy down a notch so that we have gas left to sprint through the end.
• Rows: 4:30 or less and 2:30 or less respectively. Today is not the day to PR either of these rows, find a fast but sustainable pace so that you can get off the rower and pick up the bar quicker.
• Thrusters: 1-3 sets for both sets. Find a cadence that lets you recover your breathing a bit and if we break it's intentional/planned.
• Pull-ups: 1-3 sets, pull-ups should not take longer than 2:00 or 1:00 respectively.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes should be pacing the first 3 sets at something they can sustain today. If we come out guns blazing here, the second piece is going to hit us hard when we get back to the rower.
• While we would love to get faster as we progress, the row is a better place to try and hold a similar pace on both, there should not be a huge fall off in row 2. Focusing on holding a steady pace throughout row 1 will help us in row 2.
• The thrusters should be smooth and steady, try to control your breathing here by taking breaths at the top and bottom of each rep in order to keep your cadence sustainable. Go in with a plan to break and stick to it, if that is our strategy today.
• If we're confident in all of these movements together, we may be aiming to remain unbroken on thrusters and/or pull-ups, know that this is risky but definitely doable if we are comfortable with this volume and know our pacing plan well. Stick to your guns!

1000/900M ROW

• Reduce Distance
• 4:30 Time Cap
• 800/720m Ski
• 2000/1800m Bike
• 800m Run
• 600m Air Run
• 50/40 Calorie Echo/Assault

500/450 ROW

• Reduce Distance
• 2:15 Time Cap
• 400/360 Ski
• 1000/900m Bike
• 400m Run
• 300m Air Run
• 25/20 Calorie Echo/Assault

THRUSTERS

• Reduce Loading
• Reduce Reps
• Sub Dumbbell(s)
• Sub Front Squats
• Sub Push Press
• 100/50 Air Squats

PULL-UPS

• Reduce Reps
• Banded
• Strict (Reduce Reps)
• Ring Rows
• Alternating Dumbbell Plank Rows

1 Round:
200/175m Row
8 Thrusters
4 Pull-ups