Monday, July 22nd

Stamina Squats. This is our fourth and final week inside this specific repetition scheme. After our deload week, we will be transitioning to a 2/4 scheme at higher percentages.

Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 69% of 3-Rep Back 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. This is our fourth and final week in this specific 3 Front / 6 Back progression. Week #1 – 60% Week #2 – 63% Week #3 – 66% Week #4 – 69%

METCON. “Hot Sauce”

Score per round is the total OHS, row and burpees do not count towards score.

“Hot Sauce” Part #1 AMRAP 3:00 21/15 Calorie Row 21 Lateral Burpees over Rower Max Overhead Squats Barbell – 75/55 lb, 34/25 kg

Rest 3:00

“Hot Sauce” Part #2 AMRAP 3:00 18/13 Calorie Row 18 Lateral Burpees over Rower Max Overhead Squats Barbell – 95/65 lb, 42/29 kg

Rest 3:00

“Hot Sauce” Part #3 AMRAP 3:00 15/11 Calorie Row 15 Lateral Burpees over Rower Max Overhead Squats Barbell – 115/85 lb, 52/38 kg

Rest 3:00

“Hot Sauce” Part #4 AMRAP 3:00 12/9 Calorie Row 12 Lateral Burpees over Rower Max Overhead Squats

Barbell – 135/95 lb

On the row, we can lean into an aggressive pace here, but it can’t be at the expense of our burpee cycle rate. Although the calorie exponential can separate athletes, what can be far more separating, is if we slow on our burpees. Push the row, but leave enough in reserve to push the burpees even harder.

On the barbell, here’s where we want to plan out a strategy, to be coupled with a glance at the clock. If we have enough time for two sets, it’s likely in our best interest to get our first set in right away. If we do not, and have time for a single set, play the clock. Maybe our best move here is to rest for 10-15 seconds, and then aim for one, large, set, until the time expires. Barbell – 135/95 lb, 61/43 kg

Four separate scores for entry, all being the max overhead squats of each part.


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