Friday, December 7th

December 7, 2018

A.

STAMINA SQUATTING:
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 1 Front Squat
Even Minutes - 3 Back Squats
*Both lifts are performed with the same load:
82% of our estimated 1RM Front Squat.

In week 5 of our stamina squatting, we are increasing 3% from last week's efforts.

 

B.

METCON:

20 Minute AMRAP:
20 Wallballs (20/14)  
20 Sumo Deadlift High Pulls 
20 Box Jumps 
20 Push Presses 

*Barbell (75/55)

 

Even very strong competitors moving into this workout want to consider breaking up the repetitions in the first round. Not because we have to, but because it's in our best interest in the later rounds (most especially 3 and 4) to continue to push the pace. A pitfall here for athletes is often falling into the lure of pushing for unbroken sets, which often can be accomplished, yet it comes at the cost of transitions. We can all relate to a time where we stood over a barbell, awaiting our stamina to return so that we could complete the next set unbroken. Methodical breaks, where we control the rest diligently, often beat approaches of large sets with even larger breaks

 

 

 

 

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