TUESDAY

Warm-Up

Part A)

5:00 minutes, For Quality

:30 second Row @ Moderate Pace

8 Alternating Deep Lunge Mountain Climbers

8 Scapular Pull-Ups + 8 Bar Kip Swings

8 Ring Rows

Part B)

5:00 minutes, For Quality

:15 second Behind the Neck Elbow Punch Throughs

7 Barbell Quarter Squat Jumps

5 Push Press

3 Strict Pull-Ups or 5 Ring Rows

Back Squat Progression

For Load:

Every 3:00 x 4 Sets

6 Back Squats @ 70-75% of 3RM

Rest 30 seconds

4-6 Heavy Goblet Squats For Speed

Record Each Working Weight

Extra Instructions / Points of Performance

We are looking to tackle 6 Back Squats in the range of 70-75% of our 3RM Back Squat from last weeks 3 Rep Max. This will mean that the percentage should feel a little more snappy and light today. We will combine this with a heavy Goblet Squat load, where we are only looking for 4-6 reps at a load that allows for speed of repetition and a quality upright torso. To increase the challenge here we could move to a Dual Kettlebell Front Rack Squat today to enhance both loading and positions.

"The Wheat Fields"

12:00 AMRAP

Fitness

5* Pull-Ups

10 Thrusters

18/15 Calorie Row

*Add 5 Pull-Ups Each Set

Barbell: 30/20kg

Performance

10* Pull-Ups

15 Thrusters

20/15 Calorie Row

*Add 5 Pull-Ups Each Set

Barbell: 35/25kg

Goals / Stimulus / Objectives

Goal: ~ 4 Rounds

Stimulus: Mixed Modal V02 Max Triplet

RPE: 9/10

Primary Objective: Unbroken Thrusters

Secondary Objective: Consistent sets on the Pull-Ups

Today, we can get into some consistent sets on the pull-ups, looking to keep sets of 5+ on either kipping or butterfly. As always we can move to a strict variation. If we do so we will want to reduce the reps to 5 to start and then increase our way up the ladder in order to keep a similar time frame for each round. The goal is to keep the Thrusters quick with an extra effort to work on pulling the barbell down into the next rep. The Rower is a significant portion of this workout, so do not let the pace drop off too far here as we will need to keep that pace strong enough to get back to the pull-ups without too much time lost here. If we are to get 4 rounds in this workout that means we are keeping about 3 minutes per round. With the increasing reps on Pull-Ups that will be a challenge, but the early sets should be under 3:00 in order to make up for the increasing time per set when we get into rounds 3 and 4.