Monday, July 15
Week #3 of "Sled Dog". Our next build in our Stamina Squats at 3% higher than last week. This will lead us into our main effort for the day, our conditioning - "Tailspin". Body Armor to finish our Monday. ACTIVATION 2 Rounds, at low intensity: 18/15 Calorie Row 15/12 Calorie Assault Bike 2 Rounds: 5 Slow Wall Squats :30s Alternating Warrior Squats 5 Walkouts 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
Barbell - 66% 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. Week #1 - 60% Week #2 - 63% Week #3 - 66% (Today)
Tailspin (AMRAP - Rounds and Reps)
AMRAP 14: 15 Thrusters 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders Barbell Pounds - 95/65 In "Tailspin", we will be moving between the classic combination of thrusters and pull-ups with double-unders between each. Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout. This is an excellent opportunity to check in on or pacing. These movements are three that are very common in our sport, and to some extent, we don't need to overly focus on their mechanics. Instead, we can turn that attention towards managing our pacing. Our level of effort throughout. Although each set on the barbell and pull-ups are on the "moderate" side, this is a 14:00 minute workout, one that we need to back into with a plan in mind. It will be tempting, given this rep scheme, to aim for big sets throughout (or to at least start with them). But we recognize that in a 14:00 workout, it will be the second half we want to set ourselves up for. Dancing the fine line of the lactic threshold, what is the pace we can open the workout with, where we never have the slow down? The pace that feels fairly manageable at the onset, but becomes a tooth-and-nail fight in the second half. This is never to be confused with an "easy" pace. It's just a pace that we can hold, despite the deep uncomfortableness of it's nature. At the halfway mark, make a mental note where we are. And then at the end of the workout, we can back into our analysis on how we did. Always learning.
Metcon (4 Rounds for weight)
4 Unbroken Sets: 3 Dumbbell Power Cleans 3 Dumbbell Push Presses 2 Dumbbell Power Cleans 2 Dumbbell Push Presses 1 Dumbbell Power Clean 1 Dumbbell Push Press *After each set, complete 15 GHD Sit-Ups. Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.
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