2024-11-15

• This is the Fitst week of our linear progression cycle. Athletes will aim to work up to 78%, and then complete all three sets at that load.
• 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.
• Same Load used across all three sets.

-Score: Load used across the three sets.

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

Build to Working Weight

• We have classic barbell cycling broken up by double unders. We should choose loading that allows for at least 6 front squats and 6 push jerks unbroken before putting the bar down, even better if we can do more. Every time the barbell touches the ground, you perform 30 double unders. Always pick up where you left off following the barbell break.
• Front Squats: Moderate Loading, Unbroken Sets.
• Push Jerks: Moderate Loading, Unbroken Sets.
• Double Unders: 0:30 or less, Aim for unbroken.
• Time: Total Rounds + Reps of barbell Movements.

• The goal is to do the least amount of double unders as we can today. We should aim to do a full round of 6+6 at least before breaking, but if we can do more, the better.

FRONT SQUAT

• Reduce Percentages
• Squat to Box/Target
• Sub Dumbbells
• Back Squats
• Overhead Squats
• Lunges

PUSH JERKS

• Reduce Reps/Loading
• Sub Dumbbells/Kettlebells
• Split Jerk
• Push Press
• Push-Ups
• Handstand Push-ups

DOUBLE UNDERS

• Reduce Reps
• 45 Single Unders
• Plate Hops
• 6 Burpees
• 0:30 Effort On Any Machine

3 Front Squats
3 Push Jerks
15 Double Unders