2024-08-19

• 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 3 second pause above the chest.
• Pause should happen 1-2 inches above the chest on the way UP in the press portion. If our form is breaking down and we cannot hold the full pause, 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 heaviest successful 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 :03 Pause @ A Light Weight

3 Bench Press with :03 Pause @ A Moderate Weight

Build to Heavy Set of 3.

• Overview: Today's piece is a lung burner and is all about the rowing. The jump rope between rowing efforts will keep your breathing and heart rate high, so getting back on the rower it will feel like you never really stopped rowing. Pacing is KEY from the beginning today!
• Double Unders: :30-:60-:90-:60-:30 or less per set respectively.
• Row: 1:15-2:15-4:15-2:15-1:15 or less respectively, goal is smooth and consistent pacing throughout.
• Score: Time to complete work.

• Athletes that are strong with their double unders under fatigue should still consider holding planned paces on their rows today, if our breathing gets away from us in the first 2 rounds this could very quickly fall apart.
• If we are confident on the rower our double unders should be planned sets to break if needed in order to keep our heart rate and breathing within a sustainable area.
• Once we get through our big row in the middle, if we have the ability to sprint to the finish, let's hit the gas there!

DOUBLE UNDERS

• Reduce Reps
• 35-75-150-75-35 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• 75-150-300-150-75 Meters on Ski Erg
• :30-:60-:90-:60-:30 Efforts On Any Machine

250-500-1k-500-250/225-450-900-450-225 ROW

• Reduce Distances
• 1:00-2:00-4:00-2:00-1:00 Time Caps
• 200-400-800-400-200/180-360-720-360-180m Ski
• 500-1000-1500-1000-500/450-900-1350-900-450m Bike
• 200-400-800-400-200 Run
• 1:00-2:00-4:00-2:00-1:00 Efforts on Air Runner/Treadmill

1 Round:
15 Double Unders
150/125m Row
15 Double Unders