2024-10-04

• Athletes are aiming to build to a heavy set of 3 reps maintaining a full :03 pause at parallel on the way up for all 3 reps.
• Technique and form are priority in these sets, if our form is breaking down we should 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 Pausing Front Squats @ A Light Weight

3 Pausing Front Squats @ A Moderate Weight

Build to Heavy 3 Reps.

Overview: Choose a challenging weight today—one that allows you to cycle through the reps unbroken for the entire workout. For the double unders, a good benchmark is that the number of reps should roughly match the number of seconds it takes to complete each set. Adjust the reps or modify the movement as needed to stay within the time cap for each round and keep the intensity high.

-Hang Power Clean: Challenging moderate weight that we can cycle unbroken.

-Double Unders: 1:40-1:10-1:00-0:40-0:20 Respectively.

-Bike: Shooting for 2:00 for the 1k, then slightly decreasing time each round.

-Score: Time to complete, add 1s for every rep not complete.

-While we are choosing a challenging load for today, the reps are decreasing. Therefore, you should maintain unbroken sets, even as fatigue sets in.

-Double Unders should be a smooth effort, starting with big sets planned breaks can help us maintain consistency.

-The bike is short, so aim to maintain a solid pace to get off quickly but that allows you to get back to the bar and start your set quick.

HANG POWER CLEAN
-Reduce Loading/Reps
-Sub Regular Power Cleans
-Sub Dumbbell/Kettlebell Hang Power Cleans
-Sub Deadlifts (Light)

DOUBLE UNDERS
-Reduce Reps
-1.5x Single Unders
-Plate Hops
-Reps of Singles & Doubles (Mix of Both)
-Time On Any Machine

BIKE ERG
-Row: 500/450-400/360-300/270-200/180-100/90 Meters
-Ski: 400/360-320/290-240/215-160/145-80/75 Meters
-Echo Bike: 25/20-21/17 -17/14 -13/10 -9/7 -5/4 Calories

2 Hang Power Cleans
20 Double Unders
200m Bike