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Monday, July 2nd



8 Minute EMOM, 3 Back Squats Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.


METCON: 4 Rounds For Time: 400 Meter Run 50 Air Squats

If athletes are unable to run, complete one of the following:

500/400 Meter Row 28/20 Calorie Assault Bike

Athletes will begin to a relatively heavy set of three for the day on back squats first, with good technique being a requirement to build in weight. A simple couplet or running and air squats follows the weightlifting piece. If 1 mile of running and 200 air squats is quite a bit of volume for athletes, we can think about bringing down either the number or rounds or total repetitions to help maintain intensity.

A mile of running and 200 air squats total in today’s workout. These are very simple movements, but we can think about a few things to maximize speed. With air squats included, athletes can find what they believe to be their 2 mile run PR pace. This is a speed they would be able to hold for 12-15 minutes without slowing down. In order to maintain a good tempo on both movements, athletes can think of the air squats as 10-30-10. When the get in from the run, the first 10 are slower – the middle 30 are fast – and the final 10 are slower. The slow ten on either side better allows athletes to hold their goal pace on each run. Let’s try to keep the runs fast and vary the speed of the squats into those three sections.

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