2024-11-13

• This is the First week of our linear progression cycle. Athletes will aim to work up to 78%, and then complete all three sets at that load.
• Shoulders must start and end BEHIND the barbell at the top of every rep.
• These reps should be touch and go with no stopping at the floor to rest, rebrace or regrip.
• Same load is used for all three sets.

-Score: Load used across the three sets.

DEADLIFT

• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
6 Deadlifts

4 Deadlifts @ A Light Weight

Build to Working Weight

• Today is a repeat Girl workout "Helen". Choose loading/movement/reps for the "inside" reps to be non-barriers. We should be able to complete those straight through to keep the intensity high.
• KB Swings: Reps should be completed as American Kettlebell Swings. Choose a load that will allow you to unbroken.
• Pull Ups: Choose a variation that allows for unbroken reps.
• Score: Time.

• Run at the fastest pace to support unbroken reps for all three rounds.

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)
• 30 Burpees

KETTLEBELL SWINGS

• Reduce Loading/Reps
• Single Dumbbell Hang Power Snatches
• Empty Barbell Hang Power Snatches
• Russian Kettlebell Swings

PULL-UPS

• Reduce Reps
• Banded
• Strict
• Ring Rows
• Alternating Dumbbell Plank Rows (Renegade Row)

200m Run
12 KB Swings
6 Pull Ups