Back Squats
3 Sets:
1 Back Squat
* Same Weight Across
* Aim For 89% 1RM
"Slicing & Dicing"
[For Time]:
3 Rounds:
9 Thrusters
9 Toes to Bar
21 Lateral Barbell Burpees
3 Rounds:
7 Thrusters
7 Toes to Bar
21 Lateral Barbell Burpees
3 Rounds:
5 Thrusters
5 Toes to Bar
Barbell: (95/65)
Time Cap: 18 Minutes
KG | 43/29
AGE GROUP
13-15 & 55+ | (75/55)
KG | 34/25
Same as class
In part 1, We are continuing our Linear Progression cycle. Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality. Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load. In part 2, we kick off with our 3 rounds of 9, once we finish the 3 rounds we get to complete 21 burpees before we decrease our reps for the next 3 rounds. No matter what our barbell and toes to bar should be done unbroken or in 2 sets, and keep those sets as the reps decrease.
Score | Time
Target Score | 8-15 Minutes
Stimulus | Moderate-Light Loading
Thrusters | Our loading should allow for unbroken sets throughout.
Toes to Bar | Choose variation that allows for 2 sets or less.
Lateral Barbell Burpees | Around 2:00 for each set of burpees.
Midline Stability in Front Squats
In today’s session, we will concentrate on maintaining midline stability during the front squat. This focus ensures that the core is engaged and the spine remains neutral throughout the movement, which is crucial for supporting the weight and preventing injury. Proper midline stability helps distribute the force evenly through the lower body and aids in maintaining balance and proper posture, which are key for an effective front squat.
THRUSTERS
Reduce Reps/Loading
Sub Dumbbells or Kettlebells
Wallballs
2x Air Squats
TOES TO BAR
Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups
LATERAL BARBELL BURPEES
Reduce Reps
Lateral Burpees With Step Over
Regular Burpees
Same Calorie Row, Ski, or Bike Erg
Athletes need their own barbells today since they are also using it for it burpees over the bar.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20 Each
(9-23 minutes)
Toes to Bar | tell, show, do, check
Thruster | tell, show, do, check
Back Squat | tell, show, do, check
(23-35 minutes)
(35-41 minutes)
Practice Round
Break
Workout adjustments if needed
(41-59 minutes)
Look For
Post Workout Clean Up & Chat (59-60)
"Nospil "
Not For Time:
400 Meter Backwards Sled Drag
(90/60)
MINDSET
Paavo Nurmi
"Mind is everything: muscle, pieces of rubber. All that I am, I am because of my mind." Mental strength and focus are the true drivers of success, far more than physical abilities alone.
