2024-10-14

• This is the first week of our 10 rep sets, week 1 is not meant to be something we reach failure on or a true max weight 10 rep set. This week should set the bar for testing your 10 rep next week.
• Barbell should come from a rack.
• Athletes are completing one attempt at their 10 rep set.
• Somewhere around 60%-70% of your 1RM is a decent estimate of where you MIGHT end up today, but NOT a rule.
• Bar must be locked out over our centerline overhead and return back to tap the front of the shoulder in the bottom of our reps.
• If we work up to a weight in warm up sets that forces our form to get questionable, we should back off a little bit and complete our 10 rep set at a lighter weight.
• Score: Heaviest set of 10

• Know that the first 4-6 reps will probably feel pretty good, once we pass the 7 rep mark is about where the reps may start to get a little slower. Aim for intentional and smart reps when we get to this point.

STRICT PRESS

• Sub Dumbbells/Kettlebells

:30 Plank Shoulder Taps
:30 Down Dog Stretch
5 Push-ups
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses

5 Strict Presses @ A Light Weight

Build to Working Weight

• Today we have an open repeat that is a simple but tough test of endurance and power. The goal here is to keep your rounds consistent. The row should be completed at the hardest pace we can hold, which will also allow us to maintain our sets on the wallball.
• Wallball: 2 sets or less, 19 reps should take 0:90 or less each round.
• Row: 0:90 or less each round.
• Score: Total Rounds and Reps

• This 15-minute AMRAP should be approached with intensity, but without burning out early. For the first 10 minutes, focus on controlling your pace and heart rate. In the final 5 minutes, shift gears and push hard to finish strong.

19 CALORIE ROW

• 15 Calorie Echo Bike
• 19 Calorie Bike Erg
• 15 Calorie Ski
• 200m Run
• 1:15 Effort on Treadmill/Runner*
• 9 Shuttle Runs (1 rep = 25ft down & back)

WALLBALL

• Reduce Reps/Loading/Target Height
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• Wallball Thrusters
• No Squat Wallballs
• 30 Air Squats

1 Round:
5 Calorie Row
5 Wallballs