Tuesday August 29th
23.08.29
INTENDED STIMULUS
Round of 21+.
Pull-ups should remain unbroken throughout the workout.
With a moderately light front squat load, athletes should strive to maintain unbroken sets of front squats as long as possible, and at least through the round of 9.
RX
AMRAP 12:
9 pull-ups
3 front squats (135/95 lb)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
LEVEL 2
AMRAP 12:
6 pull-ups
3 front squats (115/75 lb)
6 pull-ups
6 front squats
6 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
LEVEL 1
AMRAP 12:
6 jumping pull-ups / ring rows
3 front squats (75/45 lb)
6 jumping pull-ups / ring rows
6 front squats
6 jumping pull-ups / ring rows
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
SKILL WORK
Pre-workout:
6-5-4-3-2:
Front squats
STRETCHING
:30 lat roll/side
1:00 cobra stretch
WHITE BOARD BRIEF
Target Rounds | Round of 21+.
We have a fun ascending front squat couplet today that will test your physical and mental stamina.
The pull-up sets stay at 9 every round, while the front squats start at 3 and continue to increase by 3 reps until the 12:00 are up.
The pull-ups should remain unbroken throughout the workout. If that’s not manageable, scale to jumping pull-ups and move fast.
With a moderately light front squat load, strive to maintain unbroken sets of front squats as long as possible, and at least through the round of 9.
Expect the squats to become the limiting factor; shoot to maintain large sets with quick breaks.
We’ll take some time before the workout to build to a heavier front squat load for sets of 6-5-4-3-2. Advanced athletes can use this time to work up to a heavy double while beginner and intermediate athletes should use lighter loads and practice technique prior to the workout.
