2024-08-30

• Athletes are aiming to build to a heavy set of 3 reps for the day.
• If our form starts to really break down we should not continue, we can 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 Front Squats @ A Light Weight

3 Front Squats @ A Moderate Weight

Build to Heavy 3 Reps.

• Overview: Lots of leg and lung work in this piece, let's be careful not to get pulled out too early on our runs when our squat sets are small. As the workout progresses and our squat reps increase, the runs will feel increasingly more difficult to maintain our paces on. Patience is key in the beginning.
• Front Squats: Sets should be unbroken today, aiming to hold a smooth and steady pace to allow push on the runs.
• Run: About 1:15 or less today, aiming for consistency each round.
• Score: Time to complete work. Add 1s per rep not completed if we are time capped.

• Athletes confident on the barbell reps today should try to push their pace during the runs, but allow for picking up the barbell quickly to get back to work.
• Keep a steady pace on the run if we are less confident on the barbell in order to maintain a smooth transition and working pace between the two movements.
• Let's try to avoid dropping the barbell once we pick it up today, opt to try and take some deep breaths in the standing position if we feel we need to rest or break. Smooth is fast.

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Sub Barbell
• 2-4-6-8-10-12-14-16-18-20 Air Squats

200M RUN

• Reduce Distance
• 1:00 Time Cap
• 250/225m Row
• 200/180m Ski
• 500/450m Bike
• 12/10 Calorie Assault/Echo
• 1:00 Effort on Air Runner/Treadmill

1 Round:
3 Front Squats
100m Run
2 Front Squats

* Push Run Pace - Goal is to get a feel for going back to the squats.