Monday, February 18

Deloading as we enter the Open. Two parts today: Back Squats - Building to a heavy single at 90%. Conditioning - A combination of gymnastics with light loadings. Aim today is to get some heavier loading on our backs for confidence and familiarity, along with keeping our engine refined. With this week's purpose in mind, let's be diligent with our time in the gym, and spend any extra time we would like to on mobility and recovery. ACTIVATION Rotating Stations Every 1:00, for 15 (3 Rounds): Station 1 - :50s Row (light pace) Station 2 - :20s Jump Rope + 10 Slow Air Squats Station 3 - :50s Warrior Squats Station 4 - 5 Good Mornings, 5 Strict Presses, 5 Front Squats Station 5 - 15 AbMat Sit-Ups + 10 Hollow Rocks

Back Squat (5-4-3-2-1)

5 Repetitions @ 70% 4 Repetitions @ 75% 3 Repetitions @ 80% 1 Repetition @ 84% 1 Repetition @ 87% 1 Repetition @ 90% Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack. Track all (6) sets below.

Meatball (Time)

For Time: 75 Wallballs (20/14) Females 9' 35/25 Calorie Bike/Row Directly into… 6-9-12-15: Chest to Bar Pull-Ups Kipping Handstand Pushups DB Front Squats (50's/35's)

A two-part workout, "Meatball" starts with "once through" sets on the wallball and the Assault Bike. We'll then transition to an ascending repetition scheme, climbing from 6 reps each to 15. Coupling two gymnastic movements with a moderate squat load, our intention here is to practice and refine our awareness in the movements. We commonly descend in repetition schemes, and moving in the reverse direction challenges our pacing efforts. On the wallballs to start, we are looking for consistent chunks. These repetitions do not need to be unbroken, and we do not even need to see "large" sets. But the constant theme he is consistent sets, and aggressively approached. Aggressive in the terms of getting to the bike. We recognize we can recover on the first handful of pedals, where we still make forward progress. On this bike, following our brief recovery from the wallballs, settle in and build to our "middle pacing". In the front and back of the calories, easing off the gas is a wise move as it facilitates our transitions into and out of. In the center, we are looking to increase our speed to a place where we feel very confident we could hold for a 7-minute bike test. On the ascending 6-9-12-15, plan for the set of 12's and 15's. The 6 and 9 can be disillusioning. They can trick us into biting off more repetitions early knowing that we can transition soon. Keeping the bigger picture in mind, view this as 42 repetitions at each for time, versus finding ourselves tunnel visioned on the 6's or 9's in that specific moment.

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