“True happiness is to enjoy the present, without anxious dependence of the future” –Seneca
3 Front Squats + 6 Back Squat 1×1 at 50% 1RM
3 Front Squats + 6 Back Squat 1×1 at 53% 1RM
3 Front Squats + 6 Back Squat 1×1 at 56% 1RM
3 Front Squats + 6 Back Squat 1×1 at 59% 1RM
3 Front Squats + 6 Back Squat 1×1 at 62% 1RM
Rest 2 mins between sets.
FRONT SQUAT + BACK SQUAT
Today’s strength portion has a time component. Athletes will have 10 -15min., performing a set about every 2 – 2 1/2min. adjusting their weights on the barbell accordingly.
For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time
2 rounds for time of:
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Alternating Single Arm Dumbbell Snatches, 50/35 lbs
20/15 Row / Bike Calories
10 Toes-to-bars
WORKOUT BRIEF
DESCRIPTION
“Bamm-Bamm” is an effort that balances out weightlifting, gymnastics, and cardio components
We can expect this workout to take between 12-18 min
WALLBALLS
Choose a weight that you can complete for 50+ unbroken reps when fresh
Men throw to 10 feet and Women throw to 9 feet
ALTERNATING DUMBBELL SNATCHES
Let’s choose a weight that can be completed for 30+ reps unbroken when fresh
We’ll alternate arms on every rep for a total of 15 each side
Both heads of the dumbbell should make contact with the floor between the feet
TOES TO BAR
If you have 20+ toes to bar unbroken when fresh, let’s complete this station as written
If you’re not there yet, consider reducing reps or choosing a variation from “modifications”
BIKE/ROW
If you’re short on bikes/rowers, stagger heats by 3 minutes
See “modifications” for replacements
MODIFICATIONS
40 WALLBALLS
40 jumping Air Squats
40 Single Dumbbell Goblet Squats
30 ALTERNATING DUMBBELL SNATCHES
30 Kettlebell Swings
30 Slamballs
20/15 BIKE/ROW
Equal Calories Any Machine (To Maintain Rep Scheme)
10 TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
10 Toes Raises
10 Weighed AbMat Sit-ups
STRATEGY
GENERAL
With these larger rep schemes in a longer workout, chipping away at manageable sets is the name of the game
We’ll consider good break-up plan today as something that limits your rest between sets to 10 seconds or less
Consider all the options listed below for each movement
WALLBALLS
1 Set: 40
2 Sets: 20-20
3 Sets: 20-15-5
4 Sets: 15-15-10
BIKE/ROW
If you’re planning on going bigger on toes to bar, slow down the bike/row a touch
If you’re working through smaller sets, you can afford to move faster on the bike/row
TOES TO BAR
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
DUMBBELL SNATCHES
You can approach the dumbbells as steady singles (switching on the floor) or as touch-and-go sets:
1 Set: 30
2 Sets: 20-1-
3 Sets: 15-10-5
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