Sunday September 4th
22.09.04
INTENDED STIMULUS
11:00-15:00. Advanced athletes may finish sub 11:00.
Finish the front squats in 3 sets or less.
Athletes should finish the first set of knees-to-elbows in 3:00 or less.
Expect the knees-to-elbows to challenge the front squats by fatiguing the core.
RX
For time:
42-30-18:
Knees-to-elbows
21-15-9:
Front squats (155/105 lb)
LEVEL 2
For time:
42-30-18:
Knees-to-chest
21-15-9:
Front squats (115/80 lb)
LEVEL 1
For time:
42-30-18:
Knees-to-waist
21-15-9:
Front squats (75/55 lb)
SKILL WORK
Post-workout:
EMOM 7:
1 front squat
STRETCHING
1:00 pigeon stretch/side
WHITE BOARD BRIEF
Target time | 11:00-15:00
Today’s workout is a descending ladder of knees-to-elbows and front squats. The combination of the two movements will challenge and fatigue your core strength, so the front squats feel much heavier than normal.
The barbell load should be considered moderate. The goal is to pick up the barbell and perform 7 reps every time. An ideal breakdown of each set would be, 3 sets for the round of 21, 2 sets for the round of 15, and unbroken for the round of 9. It’s okay if the round of 15 becomes 3 sets and the round of 9 becomes 2 sets but you should go in with the mindset of breaking it up less than that.
The 42 knees-to-elbows should take 3:00 or less. It’s likely that you will need to be able to hold at least sets of 5 for the majority of the workout to finish this in the given time frame. If you don’t think this is possible, consider scaling.
After today’s workout, we will build to a heavy front squat. Don’t expect to be able to lift as heavy as normal due to your legs being fatigued but this is good practice for lifting heavy after a workout!
