Monday, July 15th
Week #3 of "Sled Dog". 1. Our next build in our Stamina Squats at 3% higher than last week. 2. This will lead us into our main effort for the day, our conditioning - "Tailspin".
Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 66% of 3-Rep Back Squat or 1RM Front Squat This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. Week #1 - 60% Week #2 - 63% Week #3 - 66% (Today)
14 Minute AMRAP: 15 Thrusters 30 Double Unders (60 singles) 15 Chest to Bar Pull-Ups 30 Double Unders
*Rx Barbell – (95/65)
In "Tailspin", we will be moving between the classic combination of thrusters and pull-ups with double-unders between each. Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.
This is an excellent opportunity to check in on or pacing. These movements are three that are very common in our sport, and to some extent, we don't need to overly focus on their mechanics. Instead, we can turn that attention towards managing our pacing. Our level of effort throughout.
Although each set on the barbell and pull-ups are on the "moderate" side, this is a 14:00 minute workout, one that we need to back into with a plan in mind. It will be tempting, given this rep scheme, to aim for big sets throughout (or to at least start with them).
But we recognize that in a 14:00 workout, it will be the second half we want to set ourselves up for. Dancing the fine line of the lactic threshold, what is the pace we can open the workout with, where we never have the slow down? The pace that feels fairly manageable at the onset, but becomes a tooth-and-nail fight in the second half. This is never to be confused with an "easy" pace. It's just a pace that we can hold, despite the deep uncomfortableness of its nature.
At the halfway mark, make a mental note where we are. And then at the end of the workout, we can back into our analysis on how we did. Always learning.