Wednesday April 24th

3 Sets, For Quality
:30/:30 Adductor Rock Backs
:30/:30 Active Deep Lunge Stretch
10 Cossack Squats *Slow and Controlled
5/5 Single Leg Pistol Step-Downs
5 Jumping Pull-Ups + 3 sec Eccentric
**we are introducing a new phrase today RPE- Rate of perceived exertion. read below.

Strength 12 min emom
Minute 1-Pause Back Squats (2sec) (RPE of 7, read below)
Minute 2: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing 53/35lb, 24/16kg
Minute 3: Rest

Points of Performance-
We are going after RPE today as the prescribed rather percentages based on a recent 1RM.
RPE is Rate of perceived exertion. Scale is 1 to 10, 10 being max effort. Today we are looking for an rpe of about 6 or 7. Something that is challenging but you know are not going to miss and you know you can concentrate on perfect reps.
The goal here will be to hit 5 reps
with a 2sec pause at a moderate load with perfect form. The pause in the hole should
not be without tension in the bottom. It should be focused and tension
held throughout the lift.
We are supersetting this with a challenging hip flexor and core exercise with the Tall
Kneeling to standing movement, where the focus is on the lower abs, creating a
weight belt around the body through our transverse abdominis and staying upright
through the entire movement

3 Rounds for Time
42 Wall Balls 20/14lb, 10/9ft
21 Toe to Bar
Time Domain: 9:00-13:00 minutes
Time Cap: 15:00 minutes

Primary Objective: Complete each round of the workout in around 4 minutes to keep
total time close to 12 minutes on the clock.
Secondary Objective: Maintain sets that allow for only 2 breaks during each set on
each movement.
Stimulus: Muscular Endurance / Chipper Feel
RPE: 7/10, This will be lower for the majority, but those with high levels of capacity it
will kick up a notch as they are able to hold onto bigger sets.

Athlete Notes + Workout Strategy:
There is nowhere to hide in this workout today. The rep scheme will challenge the best
of us to shoot for unbroken reps throughout while the majority will have to create a
game plan prior to tackling this workout. Strategizing when to take breaks and how to
take those will be essential to have the best overall pace on this workout. A good
thought process here would be to break the wall balls into 3 quick sets of 14 reps
before breaking the toe to bar into 3 quick sets of 7 as well. Knowing that you are
breaking and when to break can allow you to have a quicker reset and break then get
right back into the next set of reps. The overall goal with any workout is to learn how to
rest the least amount of time during the workout.