10 Press Ups (Seal stretch, lower chest down to the floor, then press back up.)
25 Thick Banded Good Mornings
Then
20 Russian Kettlebell Swings (Moderate Weight)
20/16 Calorie Row
20 Kettlebell Taters
12/9 Calorie Bike
10 Pause Front Squats with light plates


Front Squat Interval reTest 30 MINUTE CAP
Last tested week of November 15th

For Time
41/33 Calorie Row
19 Front Squats 165/115lbs
20/15 Calorie bike

Rest 4:00
41/33 Calorie Row
14 Front Squats 185/125lbs
20/15 Calorie bike

Rest 4:00
41/33 Calorie Row
9 Front Squats 205/135lbs
20/15 Calorie bike

Bar is taken from the floor. Scaled/Modified Weights: 115/75lbs, 135/95lbs, 165/115lbs

feel: Gas/Muscular Overload

Pacing: Reach
Target Score: Sub-26 Minutes (6 minutes of working time per section), consider a 30 minute cap.
Firebreather Score: Sub-23 Minutes

Scaling

Row: Should not exceed 2:30 in any round

Front Squat: The final bar should not exceed 75% of the athlete’s 1RM. Each round should not exceed 3 sets to complete the front squats, but should be a good challenge that forces athletes to perform multiple sets.

Bike Should not exceed 2:30 in any round.

Coach Focus: Your athlete should be instructed to push the row buy-in each round with an aggressive, but not reckless pace, that allows them to walk over and get started right away on the front squats. Squat should be completed in 3 sets or less and then athletes should be urged to push the bike at the end of the round. We will be retesting this piece at the end of the phase so remind athletes to record their scores. This test is intended to be a Front Squat under-fatigue sort of test.

Additional Notes/Resources: A 4-5 minute stagger should allow athletes to share rowers/bikes with minimal interference/overlap. A 500m run may be substituted for the rowing and a 400m run for the biking portion if machines are limited.

Texas Strength Squat Cycle is back!! Remember this. Really looking forward to big Pr’s!
Couch Stretch 2:00/ Side
Then
5 Minute back squat specific warm up

Strength
Find a 5RM Back Squat
This is your Back Squat test for Phase IV!

The high CNS lift for Phase IV will be the Back Squat. One of the most effective squat programs ever written is the Texas Method 5RM Back Squat program. Each week athletes will perform a 5×5 Back Squat based upon this session. Coaches should spend time prior to starting the clock for the squatting session on proper squatting mechanics as well as effective “bailing” techniques for athletes so they know how to safely get from under the bar in the case they can no longer squat the weight

Wod- if you have time

AMRAP 3 Minutes
100 Double Unders
Max Squat Clean Thrusters 95/65lbs

Feel: Gas

Pacing: Send/Reach

Target Score: 15+ clusters

Firebreather Score: 25+ clusters

Scaling:

• Double Under: should not exceed :90 for anyone. Reduce DU requirement or modify to singles.
• Cluster: athletes should be able to do multiple touch and go reps rather than singles. Athletes should have a bar that allows them to hold on for big sets in what will be at most, 2:00 of clusters. 

Coach Focus: Priority today is the back squat, so allow as much time as needed. We go long a few times this week, so encourage athletes to push themselves on the short conditioning piece to wrap up class.

Lat Smash 2:00 / Side
Then
Straight Through
20 Box Step Ups
10 Alternating DB Snatch
15 Box Jumps
10 Alternating DB Snatch
5 Burpee Box Jumps 

Toes to Bar Warm Up
15 Scap Pull Ups
12 Gymnastic Kips (Build to bigger, and bigger kips)
9 Kip w/ Knees Up
6 Knees Up with a Kick
Then,
EMOM 3 Minutes 3-8 Toes to Bar

Gymnastics Re-Test

Gymnastics Re-test (last performed the week of 11/15, check your score)
AMRAP 6 Minutes
40 DB Snatches 50/35lbs
20 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time

Rest 3:00
AMRAP 5 Minutes
30 DB Snatches 50/35lbs
15 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time

Rest 3:00
AMRAP 4 Minutes
20 DB Snatches 50/35lbs
10 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time

Score is total Toes to Bar Scaled: Use a 35/20lb DB, a 20/16″ box, and may perform Kipping Knee Raises.

Feel: Gas/Muscle Overload

Pacing: Sustain

Target Score: 60+ Toes to bar (More reps than test week Week of 11/15)

Firebreather Score: 120+ Toes to bar (More reps than test week Week of 11/15)

Scaling:

• DB Snatches: Reduce weight of DB before reducing repetitions
• BBJO: Reduce height of box before reducing reps
• Toes to Bar: Kipping knee raises or V-Ups (should be same version as test week)

Coach Focus: We have spent Phase 3 building capacity in the toes to bar and today’s the day to showcase all of that hard work. Prior to starting coaches should ask their to check their log-books for their previous score as well as any notes they took from test week before embarking on this retest. This workout should be performed the exact same way as test week (Week of 11/15). If this is an athlete’s first time performing this workout, we are looking for approximately 2 Minutes at the end of each round for Toe to Bar.

Lifting warm up

It’s retest week. Did the holidays throw you off. We are about to find out!

Barbell warmup

Then Last day of snatching
3 reps @ 70%
2 @ 75%
1 @ 80%
1 @ 75%
then, continue climbing upward to a new 1RM. The final, lighter single is intended to make the bar feel a bit lighter and force athletes to perform a mini “wave” as we’ve done in the previous 6 weeks.

Choose Cardio or Accessory:

Cardio

For Time
100 Unbroken Wallballs to 10/9′
Choose a weight that allows you to perform 100 unbroken. Rx athletes should shoot for 20/14lbs or heavier.

Scaled Option: 70 reps to 9/8′

Accessory
3 Rounds for Quality
:90 DB or KB Farmer’s Hold
40 S-Leg Glute Bridges (20/leg)

:90 Wall Sit Farmer’s hold should be heavy, but doable in 1 set. Rx would be 70/50lbs or heavier.

Gym is closed today.
Get outside and get a long walk or long slow run in. MOVE AROUND TODAY. get to bed early. Prep some good meals for Monday!