“There will never be better you, than you.”
1 Pause Front Squat + 2 Front Squat
1-1-1-1-1
FRONT SQUAT
Today’s pause is 2sec.
The front squats today will be taken from the floor. Athletes have the choice to squat clean, pause in the bottom for 2 sec., then perform 2 front squats. Or, athletes can power clean, then perform the pausing front squat and 2 front squats.
Today’s strength portion has a time component. Athletes will perform a set every 2:00min.
After the athletes perform their front squats, they immediately will go to the wall to perform strict handstand pushups.
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
5 rounds of: 1 set at 30% of max Strict Handstand Push-ups
MODS:
x2-3 handstand negatives
x3-5 Pike pushups
x3-5 seated strict DB press (athletes choose weight that is challenging, but doable) 2sec up, 2 sec pause, 2 sec down.
Pushups – have athletes choose reps about 30% of their max unbroken pushups
Complete as many rounds as possible in 15 mins of:
50/35 Bike Calories
50 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
50 Single Dumbbell Reverse Lunges, 50/35 lbs
50 Deadlifts, 205/145 lbs
WORKOUT BRIEF
DESCRIPTION
Looking to grind through this 15-minute workout that consists of mostly weightlifting movements
Your score for the day is total rounds and reps completed
The goal is to choose weights that allows you to complete at least 1 round
SINGLE DUMBBELL HANG CLEAN AND JERKS
Choose you dumbbell weight based of the hang clean and jerk
This should be a weight that you can move for 30 reps unbroken when fresh
We’ll alternate arms every 5 reps today
After swinging the bell between the legs like a kettlebell, you can push press or jerk the weight overhead
SINGLE DUMBBELL REVERSE LUNGES
Hold the dumbbell however you’d like here (hang, goblet, shoulder)
Alternate legs on every reps
The back knee should touch the ground in the bottom
DEADLIFTS
Choose a moderate weight that you could complete for 25 reps unbroken reps when fresh
Within the workout, you should be able to complete at least 5 reps at a time
BIKE/ROW
If short on bikes/rowers, stagger heats by 5 minutes
See “modifications” for more options
MODIFICATIONS
50/35 CALORIE BIKE
75/50 Row
50/35 Calorie Echo Bike or Bike Erg
50/35 Calorie Ski Erg
600 Meter Air Runner
60 Shuttle Runs [10 Meters]
50 SINGLE DUMBBELL HANG CLEAN AND JERKS
Kettlebell Swings
50 SINGLE DUMBBELL REVERSE LUNGES
50 Jumping Lunges
50 DEADLIFTS
50 Double Dumbbell or Kettlebell Deadlifts
STRATEGY
We can break these movements up into two categories
Keep Moving: Bike/Row & Lunges
Chip Away: Dumbbell Hang Clean and Jerks & Deadlifts
The bike/row and lunges are all about settling into a steady groove
The best way to stay moving on the lunges is to get the dumbbell in a comfortable position from the beginning, likely resting on one shoulder
The hang clean and jerks & deadlifts are all about chipping away at the 50 reps
With the weight differential, we’ll likely be able to move through bigger sets on the dumbbell than the barbell
Pick the break-up option that keeps your rest between sets to a minimum:
2 Sets: 25-25
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10’s
6 Sets: 10-10-8-8-7-7
10 Sets: 5’s
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