Daily training
2024-10-11
Mindset
Perspective
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Front Squat12 min
5 Sets [Climbing]:
1 Front Squat
Stimulus
- Athletes are building up to a heavy single front 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.
Substitutions
FRONT SQUAT
- Reduce Loading
- Reduce Reps
- Sub Dumbbells
- Sub Barbell
- Goblet Squats
- 2x Air Squats
- Back Squats
Movement prep
:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Front Squat Hold
8 Empty Barbell Front Squats
4 Front Squats @ A Light Weight
2 Front Squats @ A Moderate Weight
Build to A Heavy 1 Rep.
"Chad Prep" 25 min
AMRAP 25:
Box Step-ups (20")
* L1: No Ruck
* L2: 30 / 20 lb Ruck
* L3: 45 / 30 lb Ruck
Stimulus
- Overview: Today we are prepping for hero workout "Chad" (1000 box step-ups), which we will complete a month from today on Veteran's Day. This AMRAP will likely end up being close to half the work of the full workout. The three weight options provided today are the same that will be provided on 11/11.
- Score: Total Step-Ups
- Step-Ups: Choose whichever variation you plan to choose on 11/11. This variation should allow you to steadily move for the whole 25 minutes, with little to no breaks.
Strategy
- Alternate legs each rep.
- Hold the standard throughout the 25 minutes today. At the top of each rep, you should stand tall with shoulders hips, and knees stacked.
Substitutions
STEP UPS
- Reduce Loading
- Reduce height
Movement prep
1 Round:
10 Box Step Ups