Every 2 Minutes, Back Squat
3 x 77%
1 x 87%
3 x 80%
1 x 90%
3 x 83%
1 x 93%
Week two in this progression, adding 2% to each lift.
15 Minute AMRAP:
40 Double Unders (80 singles)
20 Dumbbell Hang Clean and Jerks (50/35) – change arms every 5 reps
40 Double Unders
20/15 Calorie Row
Inside "Bel Air", we have a workout focused on engine management.
Stimulus wise, we are looking for a dumbbell that we are very confident we could complete 30+ repetitions unbroken when fresh. Inside this effort, let's change arms every 5 repetitions.
In the three movements of the workout, everything is "manageable". Athletes will be able to move through these sets in large, potentially even unbroken sets throughout. Inside of that, the separation now occurs in the speed of our movement, most notably on the transitions between stations and/or breaks, along with our rowing speed.
This is an excellent workout to track our round times on. Although challenging to always record during the workout, even rough points of capture after each row can be of large benefit to review post-workout. Another option is to keep in mind where we are at the 7:30 mark (halfway point), to compare the first and second half.
We are notorious for making our first round our fastest. More times than not, it should be. But what it should not be, is by a lot. This is the pitfall many athletes find themselves in, where minutes 9-14 is a slow grind that puts us behind our pace. If we begin with the end in mind, and place our best effort in those minutes (9-14), chances are that we'll start at an appropriate pace.