11/30
Back Squat (1×10)
Accessory Work
3 sets
14 Barbell Front Rack Step Ups (7/7)
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
Metcon (Time)
Apollo Creed
3 Rounds
15/12 Calorie Row
20 V-Ups
15/12 Calorie Row
20 T2R or K2C
3 Rounds
15/12 Calorie Row
20 V-Ups
15/12 Calorie Row
20 T2R or K2C
Rx+
15/12 Calorie Assault Bike
20 GHD Sit-Up
15/12 Calorie Assault Bike
20 Toes to Bar
TARGET SCORE
Target time: 12-14 minutes
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus for workout is moderate pacing across rounds. Athletes should stay steady on Cal and break GHD’s/t2b/T2R/K2C into manageable sets to avoid going until burnout.
Target time: 12-14 minutes
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus for workout is moderate pacing across rounds. Athletes should stay steady on Cal and break GHD’s/t2b/T2R/K2C into manageable sets to avoid going until burnout.
This is one of the workouts where the core will be under constant duress. Make sure athletes scale sooner than later before it’s too late.
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.