Friday, July 5th

All morning classes (5am, 6am, 7am) cancelled today.

1. Stamina squatting for session #2 of the week

2. “Encore” conditioning with 3 rounds of rowing, burpees and a heavy power clean.

A.

STRENGTH:

Every 2 Minutes for 4 Rounds: 9 Back Squats - 70% In today's stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken. Although "for time" typically indicates "competition", this number is purely for our own reference when we compare it against similar sessions in the future, where we will be growing in percentages.

B.

METCON:

“Encore”

3 Rounds: 40/30 Calorie Row 20 Lateral Burpees Over Bar 10 Power Cleans (185/135)

In "Encore" we have a triplet that finishes each round with 10 heavy power cleans.

Stimulus wise, we are looking to challenge ourselves on the bar, but not to the tune of us ever needing to stare it down for 10 seconds between reps. Heavy and challenging, but metabolic is the aim.

This is a workout where we are looking to be constantly moving. In order to do so, we first want to dial in our pacing. A consistent push forward can very easily catch an athlete who takes off guns blazing, and requires larger breaks between reps. This is a longer effort, and requires concentration on the first round to set ourselves up for success in the later.