Wednesday, January 23rd
A.
STRENGTH:
8 Minute EMOM: Back Squat 2 Reps
Sets 1-2 - 60% of 1RM Back Squat Sets 3-4 - 65% Sets 5-6 - 70% Sets 7-8 - 75%
Then….
Every 90 Seconds
Back Squat 2 Reps 80% 83% 85%
B.
METCON:
In a 5:00 Window… 50 Wall Balls (20/14) Time remaining, AMRAP: 12 Deadlifts (185/135) 12 Barbell Facing Burpees Rest 5:00
In a 5:00 Window… 35 Wall Balls (20/14) Time remaining, AMRAP: 9 Deadlifts (225/155) 9 Barbell Facing Burpees Rest 5:00
In a 5:00 Window… 20 Wall Balls (20/14) Time remaining, AMRAP: 6 Deadlifts (275/185) 6 Barbell Facing Burpees
Scoring wise, each part is tracked by "rounds plus reps". This only applies to the combination of the deadlifts and burpees.
In each part, we have a “buy-in” of wall balls. As soon as you complete this buy-in, you have the remainder of the five minute window to accumulate rounds of deadlifts and burpees. The deadlifts climb in weight, while the repetition scheme reduces from 12 reps to 9, and finally to 6. All three parts are considered separate scores.
We want to choose our deadlift weights accordingly to match the stimulus of the workout. Part #1– A weight we could deadlift for 25+ repetitions unbroken, when fresh. Part #2– A weight we could deadlift for 20+ repetitions unbroken, when fresh. Part #3– A weight we could deadlift for 15+ repetitions unbroken, when fresh.
On the wall balls (especially the first set), they do not need to be straight. The quicker we get through these wall balls the more time we have to accumulate rounds, but we don’t want to get there completely exhausted. Instead of going straight, a more important goal is to stick to an intelligent breakup plan if needed, and prepare to move to the barbell and get that first deadlift immediately upon finish the wall balls. Breakups of 30-20, 25-15-10, and even 5×10 with very short breaks in between works. We can apply that same logic to parts two and three.
On the deadlifts, strive for large sets, while we recover our breathing with slower, methodical burpees. Breaking up the deadlifts means you come to a standstill in the workout – we want to avoid moments like these. Slow down the burpees a touch in order to sustain larger sets.
On the burpees – slow is smooth, smooth is fast. This is where the workout can slow for many athletes if we do not find our appropriate pace. Remember our thought process on this movement… no wasted motion. Practice the burpee step up in methodical fashion. Open standards on the jump. Two feet back two feet up. Feet move simultaneously over the bar. These should not be fast – these should be methodical. Aim to hold an identical pace from the onset for each part, and towards the end of the window, accelerate through with what’s left.
