Tuesday, May 21

Back to full speed, in Week #8 of "Grunt Work". A barbell-intensive Tuesday, and for many of you coming off Murph! Starting with Back Squat Waves, we'll build through (6) sets total, moving towards a heavy triple and a heavy single. We'll be building upon these percentages in the next three weeks. Squat Accessory to follow, with two sets of Front Rack Lunges. Which will lead us into our conditioning effort. Intervals, combining air squats, rowing, and moderate power snatches. ACTIVATION 1 Round, Not for Time: 1:00 Light Row 6 Slow Scap Retractions 5 Walkouts 4 Spiderman + Reach (each side) 3 Russian Baby Makers Into 1 Round, Not for Time: 1:00 Light Bike :30s Cossack Squat :30s Warrior Squat 5 Waiter Squats (each side)

Back Squat (On the 2:00 x 6)

On the 2:00 x 6 Sets: On the 0:00... 3 Reps @ 75% On the 2:00... 1 Rep @ 85% On the 4:00... 3 Reps @ 78% On the 6:00... 1 Rep @ 88% On the 8:00... 3 Reps @ 81% On the 10:00... 1 Rep @ 91% For the next three weeks, we will be building inside this specific wave scheme, building in percentages. All repetitions are taken from the rack.

Front Rack Lunge (2 x 14)

2 Sets of 14 @ 46% Percentage based off our 1RM Front Squat. Transitioning from back rack lunges earlier in our training cycle, the demand on the midline for the front rack position is more challenging. Same fashion as our last lunges, in terms of stepping *back* for each rep. In other words, these are stationary "step-back" lunges, with 7 reps on each side (alternating) for the 14 rep total. All reps are taken from the rack, and rest as needed between sets.

Hot Air (5 Rounds for time)

On the 5:00 x 5: 30 Air Squats 20/15 Calorie Row 7 Power Snatches (115/85) Rx+ 135/95, Instead of 7 P Snatches Complete: 3 P Snatches, 3 OHS, 3 Squat Snatches In "Hot Air", we are looking for a moderate snatch barbell. A loading that we are confident we could "touch and go" for 12+ reps unbroken, when fresh. Inside the workout, being an interval effort, we want to capture this specific stimulus. We do not need to complete these as touch and go reps, but if we had to in round one and two, we are very confident we could find it unbroken. For round times, we are aiming to place ourselves in the ballpark range of 2:30, of half of the interval. This will naturally vary amongst athletes, with the take home message being... we absolutely want the rest that follows. If we are moving towards a completion time of 3:30 in the earlier rounds, we won't be able to sustain the level of intensity we are aiming for.

-------------- "Your obsessions become your possessions." - Ed Mylett The word "obsessed" gets a bad rap. And there’s indeed some merit to that. But let’s try to define "to be obsessed" a little further. What it’s not defined by is "hours put in". That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for "that thing" is so great, that their willpower will see them through even the harshest of storms. Where every other person quits... they push on. To one who is obsessed, failure is simply not an option. Be obsessed with reaching our dreams. Be obsessed with becoming a better husband. A better wife. A better son, a better daughter. A better friend, a better neighbor. Be obsessed with what we care about the most. Our fiercest willpower, when leveraged in the right direction, is the most powerful thing in the world.

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