2024-07-26

• While athletes are building in weight across their working sets today, we want to prioritize QUALITY movement. Tempos put your form under a microscope, us this as an opportunity to fix faults.
• We should be moving at the same speed, smoothly from the start to the bottom position, and standing up at normal speed.
• If we are struggling to maintain our form and technique we should bring the weight down a little bit in order to move well and maintain a full :05 negative.
• Score: Heaviest set of 3 reps.

• Box Squat
• Front Squat

:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
3 Tempo Barbell Back Squats (:05 Negatives)

1-3 Sets Building to Opening Set Weight:
3 Tempo Back Squats (:05 Negatives)

• Overview: High volume and lighter movements today means we're moving quickly but with a plan for breaks from the start. All of these movements have an explosive hip opening and as we progress we should anticipate the fatigue having an effect on each following movement.
• Wallballs: About 2:30 or less of work. Weight should allow for 10+ reps each time we pick up our medball.
• Kettlebell Swings: About 2:30 or less of work. Weight allows for 10+ reps each time we pick up our kettlebell.
• Box Jumps: About 3:00 or less of work. Steady cadence throughout.
• Score: Rounds plus reps completed.

• Athletes are looking to be continuously moving throughout the 15:00 clock today. Pick a plan for the wallballs and kettlebell swings in round 1 that is quick moving and pay attention to your breathing throughout.
• The box jumps give us an opportunity to slow down the pace and catch our breath a bit while still working through the set. Use this to your advantage and find a pace that lets you slow your breathing, your arms are getting a small break here as well.

WALLBALLS

• Reduce Reps
• Reduce Loading
• Reduce Target Height
• Single Dumbbell/Medball Thrusters
• Empty Barbell Thrusters
• 80 Air Squats

KETTLEBELL SWINGS

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

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• 80 Squat Jumps
• Reverse Lunges

1 Round:
5 Wallballs
5 Kettlebell Swings
5 Box Jumps