Monday, August 5

"SLED DOG" WEEK 6: Starting a new iteration of "Stamina Squats" this week. Upping the weight and bringing the reps down from 3 & 6 to 2 & 4. Our snatch technique work leads us into a snatch-focused conditioning workout, "Rocket Power". Finishing out the day with a midline-heavy body armor session. ACTIVATION 500 Meter Row 12 PVC Pass Throughs 21 Pausing Empty Bar Back Squats 300 Meter Row 12 PVC Pass Throughs 15 Pausing Empty Bar Front Squats 100 Meter Row 12 PVC Pass Throughs 9 Pausing Empty Bar Overhead Squats

Stamina Squats 2s&4s (Alternating On the Minute x 12 (6 Rounds): )

Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats

STIMULUS First week of our new look stamina squats Previously we completed 3 Front Squats + 6 Back Squats Now we are upping the weight and bringing the reps down to 2 Front Squats + 4 Back Squats As a reminder, the weight is the same for Front Squat and the Back Squat On the first minute, complete 2 Front Squats Rest until the top of the minute and then perform 4 Back Squats Repeat for a total of 6 rounds

Rocket Power (Time)

For Time: 21 Bar-Facing Burpees 21 Power Snatches (115/85) 15 Bar-Facing Burpees 15 Overhead Squat (115/85) 9 Bar-Facing Burpees 9 Squat Snatches (115/85) STIMULUS • Looking for a weight we will likely cycle quick singles on the snatches and complete the overhead squat within 2 sets • Note that the barbell movements change as the reps drop • A two-foot take off and landing is required for the bar-facing burpees STRATEGY • Cycle quick singles or very manageable sets on the snatches * 21's: 8-7-6, 6-5-5-5, 3's, or singles * 9's: 5-4, 4-3-2, 3's, or singles • Those are likely the most consistent options that limits time spent not moving • Shoot for 1-2 sets on the overhead squats (15 or 8-7) • Push the pace on the burpees knowing you'll be completing singles or very small sets on the barbell

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