Friday October 8th


Friday October 8th

2:00 of Double Under/Triple Under Practice
10 Empty Bar Good Mornings
8 Tempo Push Ups (3-count to the bottom)
20 Unbroken Wallballs
8 Tempo Push Ups (3-count to the bottom)
10 Empty Bar Front Squats

you will have some time to get warmed up to the first set for this strength. Make your best guess at your one rep max front squat or ask your coaches what they think it might be based off some of your other lifts.

Every :90 until failure
2 Front Squats Begin at 75% of your 1RM.
Add 10/5lbs until you can no longer climb
*you can probably work in pairs on this if you are using the same max number
*we wont run much over the 24 mintues mark on this. that would be 8 sets and you should be getting pretty close to missing considering you started at 85 percent

We want athletes pushing their weights with today’s strength work, but we will stop athletes before we see a major rounding of the thoracic spine. Widening your front rack is a good way to mitigate this issue.

For Time
21 Hang Squat Cleans 95/65lbs
15 Hang Squat Cleans 95/65lbs
15 Hang Squat Cleans 95/65lbs
21 Hang Squat Cleans 95/65lbs
Time Cap: 10 Minutes

These are hang SQUAT cleans which changes this workout considerbly compared to a power hang power. We will be watchin for FULL EXTENSION on the top of your squats. Knees and hips locked out and elbows in front of the bar. no BS reps today just to get a better time.

Feel: Muscular Overload
Pacing: Reach
Target Score: Sub-9 Minutes
Firebreather Score: Sub-6 Minutes

  • Hang Squat Clean: Reduce loading before reps. Goal should be 1-3 sets at most for all 4 sets.
  • HSPU: Goal is 1-2 sets for the entire workout. Make athletes aware of total volume and objective time domain before starting to curb egos. Scale reps to as few as 7 per round, otherwise scale to a DB push press.

Coach Focus: For both the Hang Squat Clean and the HSPU we are looking for athletes to hang onto bigger sets than they would like at a loading and difficulty that achieves a muscular overload.

Extra. this has to be done outside if you are doing it because it will run into the next class

Teams of 4, AMRAP 18 Minutes
12/8 Calorie Ski
12 Toes to Bar Workout is performed waterfall style, as soon as skier moves on to TTB, the next person starts.