Wednesday, March 6th

A.

STRENGTH: 5 Minute EMOM:

1 Pausing Overhead Squat (3 sec hold in the bottom) All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a 3 second pause in the bottom of the squat. In terms of percentages, if we have a current 1RM for the movement, we are looking to go no higher than 85% in our three sets of one.

B.

METCON:

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and specific movement patterns, while keeping the overall impact on the lower side.

Rotating stations "On the 1:30" x 18:00 (2 Rounds): Station 1 - 1:00 Moderate Row/Bike Station 2 - 10 Thrusters (95/65) + 10 Chest to Bar Pull-Ups Station 3 - 1:00 Moderate Row/Bike Station 4 - 10 Overhead Squats (95/65) + 10 Burpees to a 6” target Station 5 - 1:00 Moderate Row/Bike Station 6 - 10 Deadlifts (225/155) + 10 Single DB Hang C&J (50/35) *5/side

Athlete's choice on the piece of monostructural equipment (row/bike). Inside this station, we are working for 60 of the 90 seconds. Listed at a "moderate" pace, we are not moving for score here, but we want to make ourselves work. To visualize, imagine the perceived level of effort if we were to undergo a 15:00 time trial at any of the monostructural movements. Athletes are free to interchange equipment as they see fit.

Given our gymnastic centric training day yesterday, we are working in some good weights today - thrusters, overhead squats, deadlifts, and dumbbell hang clean and jerks. All sets are intended to be unbroken, without question, so that we can refine technique. On the DB hang clean and jerks, complete five repetitions on a single arm before changing sides for the second five.

The last piece to talk through is our chest to bar pull-ups. Similar to our theme on the weightlifting, we are looking to refine technique today. Let's modify to an appropriate amount of work that without question allows us to finish by the 60 second mark of the 90 second window.