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Monday, July 30th



Back Squat 9 Minute EMOM: (3 Rounds): Minute 1 – 5 Reps @ 75% Minute 2 – 3 Reps @ 80% Minute 3 – 1 Rep @ 85%


METCON: Alternating Tabata x 8 Minutes: Back Squat (Empty Barbell) Double Unders

*Score today is the lowest number of repetitions across the 8 rounds of each movement.

The format goes as follows:

8 Rounds: :20 Seconds Back Squats :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest

Athletes will work through two different barbell movements before completing a simple, yet effective Tabata cash-out. On the back squat and the front rack lunges, athletes have the option to either build to something heavy across their sets or stay at a challenging weight throughout. For the front rack reverse lunges, athletes will complete six repetitions per leg, taking the bar out of a rack. During the metcon, the empty barbells will come from the floor. With short time domains, the weight and rope variation should be something that athletes are confident they can move for the majority of each twenty second interval without stopping.

For example, if athletes get 12 back squats for the first 7 rounds, but 14 for the last round, their score for the back squats is 12. Same goes for the double unders. With a short time window and short rest periods, athletes want to ensure that the transitions from movement to movement are fast. Setting the rope down neatly will better ensure that there are no wasted seconds between. When the rope goes down, just getting the bar on the back to be ready for the start of the back squats will likely allow athletes to squeeze in a few more reps per round.

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