Workouts
Experimental

Daily training

2024-09-13

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Mindset

Exactly What You Need

Back Squat20 min

In 5-7 Sets Build to A Heavy:
3 Back Squats

* 3 Second Pause at Parallel On The Way Up
* Aim to Increase Weight From 7/26/24

Stimulus
  • Athletes are completing sets of 3 back squats with a :03 Pause at parallel on the way up out of the bottom.
  • Do not bounce out of the bottom of these reps, controlled descent and ascent is the goal for time under tension.
  • 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.
Substitutions
  • Box Squat
  • Front Squat
Movement prep

:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
3 Empty Barbell Back Squats
3 Pausing Empty Barbell Back Squats

3 Pausing Back Squats @ A Light Weight

3 Pausing Back Squats @ A Moderate Weight

Build to A Heavy 3 Reps.

"Same Old Story"16 min

On the Minute x 5:
10 Wallballs 20 / 14 lb
Max Power Snatches 75 / 55 lb

Rest 2 Minutes

On the Minute x 4:
10 Wallballs 20 / 14 lb
Max Power Snatches 95 / 65 lb

Rest 2 Minutes

On the Minute x 3:
10 Wallballs 20 / 14 lb
Max Power Snatches 115 / 85 lb

Stimulus
  • Overview: Not a lot of time to try and get in a lot of work! When we see shorter time frames our mind should tell us that this is meant to be fast and hurt a little (in the best way). How quickly can you pick up that barbell after finishing your wallballs is the game changer today, transition is key!
  • Wallballs: Unbroken sets completed in under :30. Adjust as needed to maintain this.
  • Power Snatches: Weights should allow for cycling in rounds 1 and 2, while the 3rd barbell weight may be fast singles.
  • Score: Total power snatch reps.
Strategy
  • Athletes that are confident with these barbell weights should try to limit their time to get from the wallball to the barbell today. See how quickly you can get that barbell moving after your wallballs and decide how much time you're going to use to transition back to the wallball ahead of time.
  • If we are less confident on the barbell today, we should aim to stay consistent with our wallball sets, keeping the effort unbroken but really focusing on keeping our breathing under control. This should allow us to get to the barbell with a little more confidence.
Substitutions

WALLBALLS

  • Reduce Reps
  • Reduce Loading
  • Reduce Target Height
  • Single Dumbbell/Medball Thrusters
  • Empty Barbell Thrusters
  • 15 Air Squats

POWER SNATCHES

  • Reduce Loading
  • Hang Power Snatches
  • Dumbbell Power/Hang Power Snatches
  • Kettlebell Swings (Eye Level or Overhead)
Movement prep

1 Time Through:
5 Wallballs
3 Power Snatches @ Weight 1

4 Wallballs
2 Power Snatches @ Weight 2

3 Wallballs
1 Power Snatch @ Weight 3

* "Rest" is changing weights between each set of work