2024-07-19

Mindset

Instead of Complaining

Front Squat12 min

Heavy Set of 20

* Look To Beat Attempt From 7/12/24

Stimulus

Barbell should come from a rack.
Athletes are building to a weight that they can complete a set of 20 reps at.
Goal is to be a little heavier on our 20 rep set today than we were last week. If we completed 15-19 reps last week, we should aim to complete a full set of 20 this week at or slightly heavier. If we were under 15 reps, we should reduce the weight and aim to complete the full 20 reps.
About 50% of your 1RM is a good estimate for where you may want to complete your 20 rep set if you have not done this yet.
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.

Substitutions

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

Movement prep

: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.

"T.U.P." [Hero]15 min

15-12-9-6-3:
Power Cleans
Pull-ups
Front Squats
Pull-ups

Barbell: 135 / 95 lb

Time Cap: 18 Minutes

REPEAT FROM 9/26/23

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Stimulus

Overview: In this Hero workout, athletes will be challenged to hold on for bigger sets of front squats and to plan their break up strategy for the power cleans and pull-ups based off of what will allow them to stick to their front squat strategy.
Power Cleans: Loading should not exceed 60% of your 1RM clean. Fast singles and/or sets are encouraged in this workout.
Pull-Ups: Athletes should be able to complete 8 or more pull-ups unbroken when fresh to complete reps as prescribed. Reps can be performed with or without a kip.
Front Squats: Athletes should be able to complete every round in 1-2 sets.
Score: Time to complete work. Add 1s per rep if time capped.

Strategy

Singles or small sets on the cleans will help save the arms for the pull-ups as well as keep the heart rate under better control. If you are confident in your pull-up capacity, feel free to push for some bigger sets here.
The pull-ups will depend on the athlete but for those who tend to struggle with gymnastics, let's shoot for smaller quick sets. For those who excel at gymnastics, let's see if we can go for some bigger sets.
Regardless of your gymnastics, all athletes should aim to hang on to 1-2 sets on the front squats each round.

Substitutions

POWER CLEANS

Reduce Loading/Reps
Sub Hang Power Cleans
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts (Light to Moderate)

PULL-UPS

Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows

FRONT SQUATS

Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Kettlebells
30-24-18-12-6 Air Squats

Movement prep

5 Power Cleans
5 Pull-ups
5 Front Squats
5 Pull-ups