Two days out from the Open 19.4, is it our aim to refine the engine with varied movement patterns, while keeping impact on the lighter side. Think of Wednesday's as a cross between a training day and an aggressive active recovery session. We will work on these days, but we want to leave the gym feeling like we could do a lot more.
We'll open today with pausing back squats at moderate loads.
We'll then transition to our "On the Minute" primer.
500-250 Meter Row
After each set:
10 Hollow Rocks or 20 sec Hollow Hold
10 Superman Rocks or 20 sec Superman Hold
5 Dowel Passovers + 5 Dowel OHS
Pausing Back Squat (7 x 1)
1 Pausing Repetition (3s in bottom)
All repetitions are taken from the rack. Today, we are looking to build steadily to a *moderate* back squat.
Sets #1+2 - 70%
Sets #3+4 - 73%
Sets #5+6+7 - 76%
Aim to move quickly through this portion, with at most, 45s rest between sets. This can be completed "on the minute", or even faster, as we rest as needed.
Wednesday Primer (AMRAP - Rounds)
"On The 2:00" x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
Barbell - 95/65
Although a row is written, athlete's choice to row, bike, or run. We are looking for a light metabolic demand, resulting in the following repetitions being of more benefit to us. As written, the aim here is not to excessively tax ourselves, but to prime these movement patterns and stamina pathways.
Stimulus wise, we are looking for a loading that we are very confident we could cycle for 25+ repetitions on any given movement here. Light load, and focused on technique. For all stations, we need to be completed by the 1:30 mark. If we exceed that time limit at all, let's scale back the volume or the loading to ensure we stay within those parameters. We want the rest to make sure we are not turning this into full AMRAP of sorts.