🏋️‍♂️ Workouts 🏋️‍♀️

- 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