“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink
1.) Pause Back Squat + Back Squat 1×1
Back Squat Complex
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat
BACK SQUATS
Athletes will build to a heavy complex out of the rack to start things out
The first rep requires a 3 second pause in the bottom, while the second rep requires no pause
STRENGTH
Athletes will have 15 minutes to build to their heavy complex of 2 back squats, 1 pausing and 1 regular
More important than weight lifted is sticking to the 3 second pause on the first rep
Athletes can use their buddy sharing the bar to count out loud for them
2.) 3 rounds for time of:
15 Sumo Deadlift High-pulls, 95/65 lbs
20/14 Row or Bike Calories
20 Alternating Single Leg Box Step-ups, 50/35 lbs
GENERAL
We’ll give 15 minutes for the strength piece and 15 minutes for the conditioning piece in today’s two part workout
BACK SQUATS
Athletes will build to a heavy complex out of the rack to start things out
The first rep requires a 3 second pause in the bottom, while the second rep requires no pause
SDHP
Athletes should choose a weight here that they can complete the 15 reps unbroken when fresh and within 2 sets during the workout
SINGLE DUMBBELL BOX STEP-UPS
Athletes will use a single dumbbell for the box step-ups
They can hold the dumbbell however is most comfortable for them
We’ll alternate legs every rep for a total of 20
Athletes should choose a weight here that they won’t have to break at all during the workout
Adjust weight or box height at needed
ASSAULT BIKE/ROWER
If short on bikes/rowers, stagger athletes by 2 minutes
STRATEGY
GENERAL
SDHP
With 45 sdhp’s total, some planned breaks can help with consistency across the 3 rounds
The 2 set approach here with a short break between
2 Sets: 8-7 or 10-5
BIKE/ROW
Being able to push the bike/row is helpful, but only if we hold a pace that enables us to not stop on the box
Find the fastest pace that still allows for “unbroken sets” on the box
BOX STEP-UPS
Try to keep moving without stopping on the box
Knowing there are some planned breaks coming on the sdhp can be helpful motivation to not stop during the 20 reps
Switching legs every rep also enables one side to rest while the other works
Recent Comments