2024-12-06

• This is the fourth week of our base progression cycle. Athletes will aim to work up to 89%, then complete all three sets at that load.
• Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom of the squat.
• If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.
• Score: Load

BACK SQUAT

• Squat to a Box or Bench
• Front Squat
• Overhead Squat
• Deadlift
• Hex Bar Deadlift
• Back Rack Lunges

1:00 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
0:30 Empty Barbell Bottom of Back Squat Hold
6 Empty Barbell Back Squats

5 Back Squats @ A Light Weight
3 Back Squats @ A Moderate Weight

Build to Working Weight

• Overview: Today kicks off with 3 rounds of 9 thrusters and toes to bar. Once the 3 rounds are complete, you will work through 21 lateral burpees over the barbell. Then, complete 3 rounds of 7 thrusters and toes to bar, followed by another 21 burpees, and finish with 3 rounds of 5 thrusters and toes to bar. As the reps decrease, our thrusters should remain unbroken, and our toes to bar completed in 2 sets or less.
• Target Score: 8-14 Minutes
• Stimulus: Moderate-Light Loading
• Thrusters: Loading should allow for unbroken sets throughout the whole workout.
• Toes to bar: Choose a variation that will allow all sets to be completed in 2 sets or less.
• Lateral Burpees Over Barbell: Each set should be completed in 2:00 or less.
• Score: Time. If time-capped, add 1s for every incomplete rep.

• You only complete the burpees twice today, so aim to maintain a steady pace and stay low throughout your reps.
• Focus on a strong hip drive in your thrusters. Let the hips be the mover, not just the shoulders.
• Aim to push down on the bar during the toes to bar to engage the lats.

THRUSTERS

• Reduce Reps/Loading
• Sub Dumbbells or Kettlebells
• Wallballs
• 18-14-10 Air Squats

TOES TO BAR

• Reduce Reps
• V-Ups
• Toes To As High As Possible
• Knees To Chest
• Hanging Knee Raises
• GHD Sit-Ups
• Sit-Ups

LATERAL BURPEES OVER BARBELL

• Reduce Reps
• Lateral Burpees With Step Over
• Regular Burpees
• Same Calorie Row, Ski, or Bike Erg

5:00 Bike

0:20 Scap Pull-Ups
0:10 Hollow Hang
0:10 Kipping Knees to Chest
0:10 Toes to Bar

Empty Barbell Warm-Up:
0:20 Good Mornings
0:20 Back Squats
0:20 Back Rack Shoulder Press
0:20 Front Squats
0:20 Push Press
0:20 Thrusters
Build to Workout Load

Practice Round:
7 Lateral Barbell Burpees
5 Thrusters
5 Toes To Bar
7 Lateral Barbell Burpees