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Monday, January 22nd



Back Squat

4 Rounds:

In a :30 Second Window:

Max reps @ 70%

Rest 2:00 between sets



“Dirty 30”

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

We want to look at the whole workout when considering strategy, not just its individual parts. Looking at one movement at a time could cause athletes to aggressively push the pace on certain movements, trying to complete large or unbroken sets. An example of this is a movement like kettlebell swings. Many athletes may be able to go unbroken on this movement , but doing so may slow the movement that follows. Rather than having a specific number in mind as far as repetitions, let’s have athletes think about keeping both their breaks and transitions to less than 10 seconds. If they focus on minimizing those numbers, they will break up the movement accordingly. Thinking of this workout as 300 reps for time, not 10 sets of 30.

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