WEDNESDAY 13 JULY 2022
PART 1: Front Squat [ALL TRACKS]
5 Sets of 3
Score = Heaviest weight used for a working set
PART 2: “The Admiral” [SWEAT]
3 Rounds For Time [20 Minute Time Cap]:
20 Burpee Pull-ups
20 Front Squats (115/85)
20 Box Jumps (24″/20″)
Score = Time it takes to complete the workout
[SWEAT] as written
[TRAIN] Burpee Strict Pull-ups // Front Squats (155/105)
[COMP] Front Squats (155/105)
STIMULUS: “The Admiral” is a Threshold workout.
STRATEGY: Athletes should aim to complete 20 Burpee Pull-Ups in 2:30 or less, the Front Squats in 2:00 or less and the Box Jumps in 1:30 or less.
SCALING: Athletes should choose a number of Burpee Pull-Ups that they can complete in the given time, and a variation that allows for them to move constantly for all the reps. Athletes should choose a weight for the Front Squat that allows them to complete 20 reps in 3 sets or less and a number of reps that can be completed in 2:00 or less. Athletes should choose a number of box jumps that they can complete in a 1:30.
SCORING: In Part 1 athletes’ score will be the lowest weight they use for a working set. In Part 2, athletes’ score will be the time it takes them to complete the workout.
MODIFICATIONS
BURPEE PULL-UP
-Reduce Reps
-Reduce Pull-Up difficulty (Banded/Ring Rows)
-Step-up from Burpee
FRONT SQUAT
-Reduce Load
-Reduce Reps
-Define Range of Motion (Squat to a target)
-Dumbbell Goblet Squats
BOX JUMPS
-Reduce Box Height
-Reduce Reps
-Box Step-ups
AFTER CLASS
3-4 Sets of 8-12 Reps:
- “Lu” Raises
- Barbell Lateral Lunge
- Ring Dip Support Hold (To Failure)