Back Squat
Max Repetitions of Back Squats @ 85%
* To Technical Failure
* Add 10# From Last Attempt (2/26/24)
"Rush Hour 3"
For Time
1,000 Meter Run
50/40 Calorie Row
30 Burpee Box Jumps (24"/20")
Time Cap: 15 Minutes
Dumbbell: (50/35)
KG | (22.5/15)
For Time
1 Mile Run
50/40 Calorie Row
30 Burpee Box Jump Overs (30"/24")
Time Cap: 15 Minutes
In part 1, we’re back with our second time through Back Squat. Athletes should be targeting 4-8 reps at #10 heavier than the load they used the first time we performed this cycle. If athletes didn’t complete the back squat the first time trough the cycle, they’ll target 85%. In part 2, we have a Chipper style conditioning piece today, meaning we don't get to partition our work as we please. Since we only hit each movement one time we can give each of them a pretty hard effort. Finding the balance of effort and sustainability will be key from 3, 2, 1 go!
Time to complete work.
Run | About 5:00 of work.
Row | 5:00 or less.
Burpee Box Jumps | 5:00 or less.
Hip Hinge and Descent
Emphasize a controlled hip hinge during the descent. Athletes should push their hips back and bend at the knees simultaneously to lower into the squat.Check that the descent is controlled, and athletes maintain balance throughout the movement.
Run
Reduce Distance
5:00 Time Cap
1250/1125m Row
800/720m Ski
2200/2000m Bike
750m Air Run
Row
Reduce Calorie
5:00 Time Cap
40/32 Calorie Ski
50/40 Calorie Bike Erg
1000m Run
750m Air Run
Burpee Box Jump
Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only
Burpee Box Jump Overs
If you are short on boxes or rowers, you can start a second group 5:00 behind. This will allow group one to move on from the rower or box. The lesson plan will give time to run two heats, if needed.
Whiteboard Brief
General Flow
Burpee Box Jump | tell, show, do, check
Back Squat | tell, show, do, check
Feet shoulder width apart
Bar on traps with full grip on bar
Arms pressing into bar
Stomach squeezed
Focus on gripping the ground with the foot throughout
“Squat and hold”
Focus on gripping the ground with the foot throughout
“Squat and hold”
Focus on an upright torso in the squat
Cue athletes to press up into the bar with the arms to control the load
Break
Workout adjustments if needed
Look For
Hip Movement: Hips should remain level and stable. Avoid excessive hip rotation or tilting.
Hip Hinge: Look for a clear hip hinge during the initial part of the stroke. The hips should hinge back before the knees bend, maximizing the engagement of the powerful hip and leg muscles.
Landing Technique: Emphasize a soft and controlled landing on the box to minimize impact on joints. Athletes should land with their entire foot on the box, ensuring the knees do not collapse inward.
For Time
1,000 Meter Run
100 Alternating DB Sumo Deadlift High Pulls
30 Burpees to target Time Cap: 15 Minutes
“All progress depends on the irrational person.”
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those who believed things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”
3 Rounds For Quality:
10 Alt Goblet Lunges
20 Push-ups
25 Band Pull-aparts
30 Hollow Rocks
Rest As Needed Between Rounds
