2024-09-06

• Athletes are completing sets of 3 back squats with a consistent and smooth :05 negative into the bottom range of motion.
• Full depth and full extension of the hip at the top of our reps is required.
• If we are struggling to maintain our form and technique or we fail, we should bring the weight down in order to move well.
• 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
5 Empty Barbell Back Squats

5 Back Squats @ A Light Weight

3 Back Squats @ A Moderate Weight

Build to A Heavy 3 Reps.

• Overview: Today's piece is a really fun combination that will encourage you to hold onto the barbell a little longer than you want to, while also testing how well you know your row pacing ability. The middle rounds are where we'll find out if we came out too hot or if we came out just right and can push it to the end.
• Push Press: 1-2 sets for for first round, unbroken sets for following to sets of rounds.
• Front Squats: 1-2 sets for for first round, unbroken sets for following to sets of rounds.
• Row: 5:00 or less of work. Barbell weight should be light enough to allow for a slightly lower intensity on the rower.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes that are very confident with this weight on the barbell should consider remaining unbroken in their sets of 21 reps, up to 1 break during their sets of 7 reps and up to 2 breaks in their sets of 3 reps.
• If we are going close to unbroken on our barbell, we can afford a slightly lower intensity on the rower and still be able to finish with plenty of time. If we are not planning to hold big sets on the bar, we may need to push the pace on the rower to make up for some time.
• If this weight isn't something we could hang onto for 21 reps unbroken when fresh, the bar is too heavy.
• Goal is not to burn out after the first row and be able to hang onto the barbell for big sets of work before breaking.

PUSH PRESS

• Reduce Loading
• Sub Kettlebells or Dumbbells
• Sub Kipping HSPU
• Sub Strict Press (Lighter Weight/Less Reps)

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Sub Barbell
• 2x Air Squats

1000/900 METER ROW

• Reduce Distance
• 4:00 Time Cap
• 800/720m Ski
• 2000/1800m Bike
• 800m Run
• 4:00 Effort on Air Runner/Treadmill
• 50/40 Calorie Echo/Assault
• 50/40 Calorie Ski

1 Round:
5 Push Press
5 Front Squats
200/175m Row

* Goal is to hang onto the barbell here and push the intensity