21.12.06

INTENDED STIMULUS

<~10:00

Use a back squat weight that allows you to complete 7+ reps in a row or is about 55-60% of your 1-rep max.

Complete large sets of toes-to-bars.

Increase speed as you get closer to the end of the workout.

RX

For Time:
20 Back Squats (225/155#)
40 Toes-to-Bars
60/54 Calorie Row

LEVEL 2

For Time:
20 Back Squats (155/105#)
30 Toes-to-bars / 40 V-Ups
60/54 Calorie Row

LEVEL 1

For Time:
20 Back Squats (95/65#)
40 Sit-ups
50/40 Calorie Row

SKILL WORK

Pre-Workout:
E2MO2M Build up to a 3-rep back squat

STRETCHING

3 Sets:
:30 Groiner Stretch / Side
:30 Couch Stretch / Side

WHITE BOARD BRIEF

Target | <10:00
Remember, December’s monthly focus is on testing. You will have the chance to move through each workout as usual, or you can use each workout to gain further insight into your fitness.

In today’s workout, you want to test and train your ability to move quickly with higher rep sets, so avoid scaling the overall volume. Instead, reduce the load or difficulty.

If you are planning on going Rx’d, you should be able to repeat sets of 7+ back squats in a row and 10+ toes-to-bar in a row.

Before we start today’s workout, we will spend 12:00 to build up to a heavy 3-rep back squat.