2024-08-23

• Athletes are aiming to build to a heavy set of 3 reps maintaining a full :03 pause at parallel on the way up for all 3 reps.
• Technique and form are priority in these sets, if our form is breaking down we should reduce the weight and move well.
• Barbell should come from a rack.
• Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom.
• Score: Load used for heaviest successful set.

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

: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

3 Pausing Front Squats @ A Light Weight

3 Pausing Front Squats @ A Moderate Weight

Build to Heavy 3 Reps.

• Overview: This one packs a punch! With an explosive hip opening as well as your grip playing a factor for all 3 movements, we're in for a spicy ride. We absolutely do not want to come out too hot on this one!
• Row: About 2:00 of work all 3 rounds.
• Kettlebell Swings: 1-2 sets each round, about 1:15 of work or less.
• Thrusters: 1-2 sets in 1:15 or less per round.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes should approach their first round at a pace they think they can sustain, if we come into it like this and we feel we will be able to maintain it then we can make the choice to push a little harder in the next couple of rounds.
• If we come out the gate paced and we get back on the rower unable to maintain our first round pace, we should try to back off a bit and aim to keep chipping on our reps at a slower but maintainable pace. As long as we're moving steady, we're making progress.

500/450 METER ROW

• Reduce Distance
• 2:00 Time Cap
• 400/360m Ski
• 1000/900m Bike
• 400m Run a
• 2:00 Effort on Air Runner/Treadmill
• 25/20 Calorie Echo/Assault

KETTLEBELL SWINGS

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

THRUSTERS

• Reduce Loading
• Reduce Reps
• Thruster to Squat Target
• Sub Dumbbells/Kettlebells
• Sub Front Squats
• Sub Push Press
• 24 Air Squats

1 Round @ 80%+ Effort Pace:
150/125m Row
7 Kettlebell Swings
4 Thrusters