2024-08-12

• This is week one of our current lifting cycle, we're building to a heavy set of 3 reps as long as we can maintain the full 5 second negative moving at one consistent speed.
• The negative is intended to accumulate time under tension while also maintaining solid form/technique. If our form is breaking down, reduce the weight.
• Barbell should come from a rack and reps should be unbroken.
• Barbell must reach full lockout and touch the chest at the bottom of our reps. Ensure you make it to full lockout on your final rep before re-racking.
• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
• Score: Load used for your heaviest 3 rep set.

• Sub Dumbbells
• Sub Floor Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

3 Bench Press with :05 Negative @ A Light Weight

3 Bench Press with :05 Negative @ A Moderate Weight

Build to Heavy Set of 3.

• Overview: All the grip time under tension happening in today's conditioning piece! These 3 movements will begin to interfere with each other quickly if we aren't smart in the first couple of rounds. We should be aiming to hold consistent split times per round, locking in our working pace early will be key!
• Double Dumbbell Push Press: Unbroken sets in :30 or less.
• Double Unders: Aiming for :30 or less here, shouldn't be getting slowed up too much at the rope.
• Toes to Bar: 1-2 sets with short intentional rest. Our breaks should be strategic, not because we've hit failure.
• Score: Rounds plus reps completed.

• Athletes should approach this as a smooth, cyclical piece. Meaning we should be able to move smoothly from movement to movement without too much down time before getting to work.
• Grip and breathing will play a factor in our working pace, instead of having to slow down later in the workout we should be trying to remain consistent through the first 9:00 or so, and be able to hit a little bit of gas to power through the end of the clock.
• Stay as relaxed through the shoulders on double unders as possible to reduce fatigue and keep your breathing under control.

DUMBBELL PUSH PRESS

• Reduce Loading
• Sub Kettlebells
• Sub Barbell
• Dumbbell Strict Presses
• Kipping HSPU

DOUBLE UNDERS

• Reduce Reps
• 45 Single Unders
• Plate Hops
• 30 Reps of Singles & Doubles (Mix of Both)
• 90 Meters on Ski Erg
• :20 Effort On Any Other Machine

TOES TO BAR

• Reduce Reps
• Kipping Toes To As High As Possible
• Kipping Knees To Chest
• Sit-Ups/Hollow Rocks
• V-Ups/Alternating V-Ups

1 Round:
3 Dumbbell Push Press
10 Double Unders
3 Toes to Bar
10 Double Unders