2024-10-25

• This is the second week of our 10 rep sets, last week we tested the waters with a trial run at our 10 rep. Now we are aiming to go heavier than our successful 10 rep weight from last week.
• Athletes are completing one attempt at their 10 rep set.
• 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.
• Somewhere around 60% of your 1RM is a decent estimate of where you MIGHT end up today, but NOT a rule.
• 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.

BACK SQUAT

• 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

5 Back Squats @ A Light Weight

5 Back Squats @ A Moderate Weight

Build to Working Weight

• Overview: With only 24 reps within each round, athletes will be challenged to pace this workout in a way that allows them to keep moving at the same pace throughout.
• Box Jumps: Reps should take 1:00 or less to complete each round.
• Thrusters: Loading should allow for unbroken sets throughout. Reps should take 20s or less to complete each round.
• Bar-Facing Burpees: A two foot take off is not required but athletes will need to jump over the bar. Reps should take 40s or less to complete each round.
• Rounds: Athletes should be able to do a round every 1:30-2:00. This should allow athletes to complete a total of 6 rounds or more in this workout.
• Score: Rounds + Reps

• Let's use the box jumps as a place to recover. Move at a pace that is going to allow you to push the thrusters and burpees.
• We should try to hold on for unbroken sets of thrusters each round. Cycle these at a pace that allows you breathe and keep the heart rate under control. No need to sprint through these reps each round.
• Choose a pace on the burpees that allows you to stay moving throughout without needing to stop or significantly slow down.
• Fast transitions will be key throughout this workout.

BOX JUMP

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• 1.5 x Squat Jumps
• Reverse Lunges

THRUSTER

• Reduce Loading
• Reduce Reps
• Thruster to Target
• Sub Dumbbell(s)
• Sub Front Squats
• Sub Push Press
• 12 Air Squats

BAR FACING BURPEE

• Reduce Reps
• Bar-Facing Burpees (With Step Over)
• Lateral Barbell Burpees
• Regular Burpees
• Calories On Any Machine

3 Box Jumps
3 Thrusters
3 Bar Facing Burpees