Tempo Back Squats to start our Wednesday.
These repetitions, each at 10 seconds per, are purposefully lengthy in time. Leveraging time under tension to our advantage, we can perform repetitions at sub-maximal loads to yield a potent response.
Conditioning to follow, coupling dumbbell front squats and double-unders.
Gymnastic skills to finish, in a "not for time" conditioning piece allowing us to focus on technique and motor patterns, over intensity.
300-250 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats
Tempo Back Squat (5 x 2)
6 Sets of 2
Climbing to a moderate load. 5 second negative, 1 second pause in bottom.
5 Sets of 2 Reptitions
*7 second descent, 3 second pause in bottom.
This is a very slow, and lengthy squat repetition - and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.
Set #1 - 60%
Set #2 - 62%
Set #3 - 64%
Set #4 - 66%
Set #5 - 68-70%, based on feel.
After Party (Time)
1-2-3-4-5-6-7-8-9-10: DB Front Squats
30 Double-Unders after each round
"After Party" strikes some similarities to Open 18.2, where dumbbell front squats and bar-facing burpees were coupled together in an ascending repetition scheme from 1 to 10. Here today, we'll approach the same 1-10 ladder on the dumbbell front squats, but with 30 double-unders after each round.
With double-unders being more of the meticulous challenge in comparison to the burpees of that day, we need to ensure that our shoulders and forearms are set up for success during the dumbbell squats. If we fight the dumbbells, in a less than ideal rack position, we will be expending wasted effort from our upper body, which can very easily show itself on the rope through fatigued turnover and multiple trip-ups.
With that said, today, let's not rack the dumbbells fully on the shoulders. The most efficient way to rest the dumbbells is by placing the handles on the shoulders, where the heads of the dumbbells wrap around our body, and we can completely take our hands off. Although the most efficient way to hold the dumbbell, and the course of action we would take in competition, let's train to be able to adapt to the more challenging situation of holding the dumbbells by the handles.
Here, pushing the hands forward to the far side of the dumbbell handle when the weights are racked in the front rack position allows us to drive our elbows up, which places the heads of the dumbbells on the shoulders. In an hand and elbow position that mimics the front rack of a barbell squat, this will indeed be more challenging on the shoulders and grip, ultimately making our double-unders more challenging. Which is exactly what we want to train today.
Metcon (AMRAP - Rounds)
5 Rounds, Not for Time:
2 Rope Climbs (15')
8 Box Step-Ups (50's/35's, to 24"/20" boxes)
12 Handstand Pushups
Inside this "not for time" skill based finish, cater the movements to challenge ourselves.
On the rope climbs, we can adjust these to our current level. If we thrive on the rope, we can complete the first as a legless climb. If we are building confident on the rope, consider two rope pulls, or strict pull-ups on the rope. If we do not have access to a rope today, the skill transfer of a towel pull-up, even assisted by band tension, is still a great substitute. In any option, the goal is to train outside of our typical pull on the gymnastic straight bar.
On the dumbbell box step-ups, complete these with dumbbells at the hang. Inside this motion, remember that it is a pull to the standing position, versus a "push" off the trail leg. Imagine the trail leg is completely powerless in this motion, and it's the driving of the lead leg, with foot on the box, pulling us to extension.
On the handstand pushups, these are kipping. Based on ability level, we can increase to a light deficit (not to exceed 4.5"/3"), modify the repetitions to a lesser amount, or to complete a gymnastic pushing drill, building pressing strength:
Pushups to floor
Seated dumbell strict press
The theme between all three - full range of motion. Whenever we train gymnastics, although we welcome any and all ways to train the movements, a good place to always start is to preserve the range of motion, and modify the loading (in this case bodyweight).
"Success is the ability to go from one failure to another with no loss of enthusiasm." - Winston Churchill
The definition of enthusiasm is "great excitement for or interest in a subject or cause". Enthusiasm is about purpose and passion - not results.
Define what your enthusiasm is. Why you do what you do.
And when the hardship comes, whether it’s today, tomorrow, or next week, remind ourselves of that why. Circumstances do not dictate effort - only we do.