2024-11-08

• 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.
• 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: Load

• 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.

FRONT SQUAT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Goblet Squats
• Back Squats

: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

5 Front Squats @ Light Weight

Overview: Today is a descending ladder of thrusters and running. Aim to choose a load that is light enough to complete sets of 10 at a time on the thrusters. Any break on the thrusters means a 200m "Penalty Lap" on top of the prescribed runs already listed. Those runs should take place immediately upon breaking. For that reason, look to push for larger sets on the barbell to avoid extra running.

• Thrusters: Loading should be light. Able to 10+ reps unbroken at a time.
• Run: Aim for 3:00/2:00/1:00
• Score: Total Time

• Today you are penalized for breaking on the barbell, so we want to be sure to choose a load that will allow for minimal breaks in the thrusters.

THRUSTERS

• Reduce Loading
• Reduce Reps
• Thruster to Target
• Sub Dumbbell(s)
• Sub Front Squats
• Sub Push Press
• 60-40-20 Air Squats

600M RUN

• 3:45 Time Cap
• 750/675m Row
• 600/540m Ski
• 36/30 Calorie Echo Bike
• 1,500/1,350m Bike Erg
• 3:00 Moderate Effort on Treadmill/Runner*
• 24 Shuttle Runs (1 rep = 25ft down & back)

400M RUN

• 2:30 Time Cap
• 500/450m Row
• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 2:00 Moderate Effort on Treadmill/Runner*
• 16 Shuttle Runs (1 rep = 25ft down & back)

200M RUN

• 1:15 Time Cap
• 250/225m Row
• 200/180m Ski
• 12/10 Calorie Echo Bike
• 500/450m Bike Erg
• 1:00 Moderate Effort on Treadmill/Runner*
• 8 Shuttle Runs (1 rep = 25ft down & back)

1 Round:
5 Thrusters
200m Run
5 Thrusters