2024-09-20

• Athletes are building up to a heavy single back squat for the day today.
• Goal is to maintain quality movement, if we hit technical failure we should reduce the weight for a quality final rep or call our lifting there and move on.
• Full depth and full extension of the hip at the top of our reps is required.
• Score: Heaviest set of 1 rep.

• Box Squat
• Front Squat

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

4 Back Squats @ A Light Weight

2 Back Squats @ A Moderate Weight

Build to A Heavy 1 Rep.

• Building to a heavy single rep for the day.
• Athletes should prioritize full range of motion and quality movement. Chin passes the bar and elbows are fully extended in the bottom with head between your biceps.
• Remember to hold as much tension throughout your lower body as possible to hold good form. Tighter is lighter!
• Use a weight belt with band for plates or squeeze a dumbbell between the legs.
• If you are unable add weight, use bands and progress harder as you go.
• Must be unbroken sets with palms facing away to be considered "Rx".
• Score: Load of heaviest 1 rep.

• Bodyweight Strict Pull-Ups
• Banded Pull-Ups
• Feet Elevated Ring Rows
• Ring Rows
• Alternating Dumbbell Plank Rows
• Barbell Bent Over Rows

:20 Dead Hang on Pull-up Bar
8 Slow Scap Retractions
3 Slow Pull-up Negatives (:03-:05 Lower)
3 Strict Pull-ups

3 Light Weight Strict Pull-Ups

2 Moderate Weight Strict Pull-Ups

Build To A Heavy 1 Rep.

• Athletes are aiming to find a pace that they can sustain throughout this run today. There is no time cap assigned, so we are all running the full distance and logging a time.
• This is a benchmark we will repeat in the future, be sure to log your time so that you have a marker to compare to!
• Score: Time to complete.

• Athletes should take this as a time trial and be prepared to hold a less than comfortable pace throughout and really push for your time at the end.
• Our legs are a little tired from the back squat, we may start out with a more sustainable pace for the first 200m or so and then pick up the pace once we've settled into this run.
• Push to stay a bit uncomfortable but still sustainable in the beginning and once we're on the back half try to push a bit harder.

1600M RUN

• Reduce Distance
• 2000/1800m Row
• 1600/1440m Ski
• 4000/3600m Bike
• 100/80 Calorie Assault/Echo
• 9:00-11:00 Effort on Air Runner/Treadmill

:20 Alternating Spiderman
:20 Lateral Lunges
:20 Standing Toy Soldiers
:20 Calf Raises
:20 High Knees
:20 Butt Kicks
:20 Down Dog

100m Easy Run
Rest :30
100m Moderate Run
Rest :30
100m Sprint

Rest As Needed and Begin.