2024-08-02

• While athletes are building in weight across their working sets today, we want to prioritize QUALITY movement. Pauses put your form under a microscope, use this as an opportunity to fix faults.
• Pause AT parallel on the way up.
• 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 :03 pause.
• 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 Pausing Barbell Back Squats (:03 @ Parallel on the Up)

Build to Heavy 3 Reps.

• Overview: Big lung and leg burner today, our breathing will become key early on. There isn't much room to hide or rest between these two movements, so how we game plan the bigger rounds will determine how well our small rounds go at the end. How well do you manage your breathing without opportunities to rest?
• Runs: About 4:00, 3:00, 2:00 and 1:00 respectively.
• Wallballs: We should be able to hold onto 10+ reps at a time.
• Score: Time to complete work. Add 1s per rep not completed if we are time capped.

• Athletes should be trying to rest their arms a little bit throughout their runs today and pace them in order to be able to move consistently between the runs and the wallballs.
• We should try to maintain consistent sets and rest when we are at the wallball today, though these sets should move pretty quickly throughout the piece.
• Breathing is key today as there is not much rest or transition time between these two movements, try to stay in control and calm in the first couple of rounds so that we can push our paces at the end in the small sets.

800/600/400/200M RUNS

• Reduce Distances
• 4:00/3:00/2:00/1:00 Time Caps
• 1000/750/500/250m, 900/675/450/225m Rows
• 800/600/400/200m, 720/540/360/180m Ski
• 2000/1500/1000/500m, 1800/1350/900/450m Bike Erg
• 4:00/3:00/2:00/1:00 Moderate Efforts on Treadmill/Runner
• 50/38/25/12, 40/30/20/10 Calories on Echo/Assault

WALLBALLS

• Reduce Reps
• Reduce Loading
• Reduce Target Height
• Single Dumbbell/Medball Thrusters
• Empty Barbell Thrusters
• Medball Front Squats
• 60/45/30/15 Air Squats

1 Round:
200m Run
10 Wallballs