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Wednesday, November 28th



On the 0:00… 15-12-9: Front Squats (95/65) Lateral Barbell Burpees

On the 4:00… 12-9-6: Front Squats (115/80) Burpee Box Jumps

On the 8:00… 9-6-3: Front Squats (135/95) Burpee Box Jump Overs

Aiming to put intensity behind our cycling of these front squats in this conditioning piece. Loadings are intended to be on the manageable side. We are looking for every single set to be unbroken. With that, the question now is, how fast can we cycle the load and the burpee repetitions.

On the front squats, with again the intention on each set being unbroken, here are some additional guidelines to choose the right loading:

Part #1 - A load we can cycle for 30+ repetitions unbroken when fresh. Part #2 - A load we can cycle for 25+ repetitions unbroken when fresh. Part #3 - A load we can cycle for 20+ repetitions unbroken when fresh.

On these front squats, when the lactic sets in, we naturally find ourselves pausing at the top of each rep to afford our legs a brief moment of rest. As we are in training today, here is our micro-goal for this piece… to eliminate all pauses. To see what's there. To find a new speed in cycling these weights. We always want to meet the standards (coming to full extension), but aim to go right back down for the next repetition. In training, we are not afraid to make mistakes and potentially come out too aggressively. On the flip side… if we never make mistakes, we aren't playing aggressive enough.

On the burpees, Part #1 is lateral barbell burpees, where our body is parallel to the barbell during the burpee.

On Part #2, these are box-facing burpee box jumps where we'll find extension on top of the box.

On Part #3, we are still completing box-facing burpee box jumps, with the repetition ending when we make it to the opposite side (box jump over).


16 Minute EMOM (4 Rounds)

Minute 1 – Down and Back Double Front Rack Kettlebell Walking Lunge (53/35)

Minute 2 – 9 Deadlifts (275/185) + One Gym Length HSW

Minute 3 – 60 Double Unders (120 Singles)

Minute 4 – Rest

Stimulus wise, we are looking for a kettlebell weight (this is one kettlebell per side) that allows us to complete each 50' segment unbroken. Not only that, we should be able to continuously step through without needing to pause at the top of any repetition.

On the deadlift, we are looking for a loading that would allow for 20+ repetitions unbroken when fresh. On the moderate to heavy side, and a load that we are very confident we can complete each round in with at most a single break. On the handstand walk, we are looking for a distance that we can complete, with the deadlifts in consideration as well, by the :50s mark of each round. If we reach the :50s mark, cap our efforts there and move onto preparation for the next minute, double-unders.

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