Monday, July 22
Week #4 of "Sled Dog". This is our last week before our mid-cycle deload, starting on the 29th. 1. 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. 2. Conditioning. "Hot Sauce", interval training with 4 x AMRAP 3's. 3. Extra - Snatch Technique ACTIVATION 1 Round, at low intensity: 18/15 Calorie Row 15/12 Calorie Assault Bike 2 Rounds: 5 Slow Wall Squats :30s Alternating Warrior Squats 5 Walkous 1 Round of "Strict Cindy" 1 Round, now at a higher intensity: 18/15 Calorie Row 15/12 Calorie Assault Bike
Stamina Squat (Emom 12)
Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats
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%
"Hot Sauce" (AMRAP - Reps)
AMRAP 3 21/15 Calorie Row 21 Lateral Burpees over the Rower Max Overhead Squats (75/55) rest 3 minutes 18/13 Calorie Row 18 Lateral Burpees over the Rower Max Overhead Squats (95/65) rest 3 minutes 15/11 Calorie Row 15 Lateral Burpees over the Rower Max Overhead Squats (115/80) rest 3 minutes 12/9 Calorie Row 12 Burpees over the Rower Max Overhead Squats (135/95)
Rx+ 95/65, 115/80, 135/95, 155/105 Score = Total Overhead Squat Reps. Do not add the row calories and burpees - purely just the OHS completed in the time remaining of each. The system will compute the sum total for us. As we move through the four parts, the weights get heavier as the "buy-in" volume reduces. With the first round being challenging to get to the barbell, we have a limited amount of time to get our reps in. On the final round, we will likely have far more time on the barbell, but we're at our heaviest load. In turn, each round we want to approach with a specific game plan in mind, respecting the weight of the barbell by adjusting our intensity on the row/burpee. 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. In either event, there's a reason we did our snatch work prior to. Positioning is hugely important here. From the first repetition, which sets the tone for the remainder, we want to be comfortable and confident in our overhead position. It is worth the extra moment to ensure that it's our squatting stamina, and not our positioning, that limits us.
"On the 2:00" x 5 Sets: 1 Hang Snatch High Pull 1 Snatch High Pull 1 Hang Squat Snatch 1 Squat Snatch Set #1 - 58% Set #2 - 62% Set #3 - 66% Sets #3+4+5 - 70% Weights on this portion are intended to be on the lighter side, serving as a movement primer for the following workout. We will be moving towards heavier sets on our olympic lifts in the second half of this training cycle, with the focus on the front half, being our stamina squats. Let's dial in the technique here. Hang Snatch High Pull and Snatch High Pull The front two reps of this movement focus on the bar path up the body. Both movements end with elbows high to the outside, with the bar rising to just about heart level. Focus here is elevation on the bar through our hip and leg power - and not through the pull with the arms. They are along for the ride, guiding the bar up closely but not pulling. Hang Squat Snatch and Squat Snatch We'll follow with the same flow from hang to full, but now with the entire movement. Aim here is still to focus on our bar path, visualizing bringing the bar straight up the shirt each rep.
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