Back Squat
Max Repetitions of Back Squats @ 90%
To Technical Failure
"Have A Ball"
On the 3:00 x 5 Rounds:
50-40-30-20-10 Wallballs (20/14)
Max Calorie Row
KG | (9/6)
Same as class workout
In part 1, we’re in week 3 of our cycle. Athletes should target 90% for 2+ reps. If athletes have completed last week at 85% they should simply aim to go heavier this week than last.
In part 2, this is gnarly interval couplet today, and the first round is a real test and push. With no rest between these intervals we've got to move through those first bigger sets of wallballs with real haste in order to earn us some time to accumulate calories on the rower. Who will get to the rower in those first couple of rounds?
Score | Total calories accumulated on the rower.
Wallballs | Highly cyclical. Quick sets.
Grip the ground
In both our squats and wall balls we want to target a grip and twist of ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.
Wall Balls
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
75-60-45-30-15 x Air Squats
Row
Ski/Bike Erg/Assault/Echo
Athletes will get most of their time on the rower in the back half of these intervals, choosing smart but consistent wallball sets is key to keeping things under control in the beginning so you've got some gas towards the end.
Whiteboard Brief
"Rowling" Tourney
OR General flow of :30 each
Wall ball | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
Wall Ball
Throw Timing.
Emphasize a strong and explosive hip extension followed by a coordinated throw. The ball should leave the hands at the peak of the jump.
Row
Leg Drive.
Emphasize the initiation of the rowing stroke with a powerful leg drive. Athletes should push through their legs before engaging their back and arms.
On the 3:00 x 5 Rounds:
50-40-30-20-10 Single DB thruster
Max burpees
Partition arms however
“The future belongs to those who prepare for it today.” – Malcolm X
There’s something intoxicating about planning for the future. It’s the dream-world.
Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.
View “preparation” as two equal parts:
1. Thought
2. ActionWithout the thought behind, it’s wasted energy in multiple directions.
Without action to follow thought, it’s nothing but a pipe dream.
There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.
4 Sets
8 Heavy double DB box step overs
3 Tall box jumps
