In part 1, we are moving into our “build to a heavy” week. This allows athletes to find their 1RM after the 12 week strength cycle we have been following. Allow athletes 10:00 to find their heavy one rep for the day. In part 2, We've got a midline hefty triplet today and it's a fun one! We're going to feel pretty good through our first couple of rounds of work, but the workout starts to set in somewhere around the round of 12 reps. How well can you hang on to your pace and sets when the grind really begins?

Time to complete work. Add 1s per rep if you are time capped.

Toes to Bar | 1-3 sets for the first 3-4 rounds

Front Squats | These should be unbroken all the way through

Calorie Row | We should be at 1:30 or less for the first round

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Elbows High

The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.

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TOES TO BAR

Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups   
V-Ups
Alternating V-Ups

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FRONT SQUATS

Reduce Loading
Reduce Reps
Sub Dumbbells/Kettlebells
36-30-24-18-12-6 Air Squats

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CALORIE ROW

Reduce Reps
1:30-1:15-1:00-:45-:30-:15 Time Caps
12-10-8-6-4-2 Calorie Ski 
18-15-12-9-6-3 Bike Erg/Echo/Assault
300-250-200-150-100-50m Runs

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Encourage athletes to share barbells in part 1.
For part 2, it will be best that each athlete has their own barbell.

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