2024-09-30

• This is week in our current lifting cycle, we're building to a heavy set of 3 reps as long as we can maintain the full 3 second pause above the chest.
• Pause should happen 1-2 inches above the chest on the way UP in the press portion. If our form is breaking down and we cannot hold the full pause, reduce the weight.
• Barbell should come from a rack and reps should be unbroken.
• Barbell must reach full lockout and touch the chest at the bottom of our reps. Ensure you make it to full lockout on your final rep before re-racking.
• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
• Score: Load used for heaviest successful set.

• Sub Dumbbells
• Sub Floor Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

3 Bench Press with :03 Pause @ A Light Weight

3 Bench Press with :03 Pause @ A Moderate Weight

Build to Heavy Set of 3.

Overview: This chipper is all about steady, relentless work! The movements decrease in reps but increase in difficulty and the goal is to keep moving through each station with minimal breaks. The max calorie row at the end will be a true test of how much you have left in the tank, so pace yourself early on, but be ready to empty the tank once you get there. Remember, it’s all about how much work you can accumulate in 18 minutes, so push the pace while staying smooth and steady.

-Wallballs: 5 minutes or less. We should be able to complete 10+ reps at a time.

-DB Snatches: 5 minutes or less. Choose a load that will allow us to do sets between 10-20 reps at a time. Alternate arms for each rep.

-Box Jump: 4 minutes or less.

-DB Push Press: 3 minutes or less. Two dumbbells aiming for 10+ reps each set.

-Row: 1 minute or more.

-Score: Total Row Calories.

In today's workout, we must be accountable for our rest periods. We can either come out with huge sets and take bigger breaks, or choose small sets on our movements, with very short rest.

WALLBALL
-Reduce Reps/Loading/Target
-Single Dumbbell Thrusters
-Empty Barbell Thrusters
-150 Air Squats

DUMBBELL SNATCH
-Reduce Loading
-Reduce Reps
-Hang Dumbbell Power Snatches
-Plate Ground to Overhead
-Kettlebell Swings
-Empty Barbell Hang Power Snatches

BOX JUMP
-Reduce Reps
-Reduce Box Height
-Box Step-Ups
-90 Squat Jumps
-Reverse Lunges

DB PUSH PRESS
-Reduce Loading
-Reduce Reps
-Sub KBs
-HSPU

ROW
-Sub other machine: bike/ski/runner

10 Wallballs
8 Dumbbell Snatch
6 Box Jumps
4 Dumbbell Push Press
0:20 Row