Get to the round of 18 or 21.
Go unbroken as long as possible, even at the cost of intensity in the later rounds.
Recover on the sit-ups by opting for a slower pace if needed.
Take slightly longer rest breaks between sets as the volume of each round increases to maintain larger sets.
Front squats (95/65 lb)
Front squats (75/55 lb)
Front squats (55/35 lb)
On a 10:00 clock:
Build to a heavy 1-rep front squat
1:00 couch stretch/side
WHITE BOARD BRIEF
Target | Round of 18+
The start of our week is a short-to-moderate triplet that increases in reps, which means we should see fast paces early on and then a steady decline in speed as the rounds increase in volume.
Today, our goal is for athletes to maintain unbroken sets on the pull-ups and squats as long as possible. Athletes should take slightly longer rest breaks as the workout progresses to help accomplish this, but should never rest longer than :20.
Athletes should be able to accomplish 15+ unbroken reps with their barbell loading and be able to do at least 9 unbroken pull-ups.
Have athletes slow down on the sit-ups; go a steady cadence there and recover.
If athletes can’t complete the round of 8/9 unbroken for both movements, look to scale the reps of pull-ups, then the movement and the load of the barbell.
Before the workout, athletes will build to a heavy front squat single. This isn’t a 1-rep max, but something that leaves the athlete feeling good and accomplished in a quick period of time.