WEDNESDAY 19 OCT 2022
PART 1: Back Squat
Build to a Heavy Set of 3
- NO PAUSES!! NO FAILURES!!
- Don’t forget everything you learned and execute GOOD REPS!
Score = Heaviest Load
PART 2: “Compounding Interest” [SWEAT]
For Time [15 Minute Cap]:
5 Rounds of:
30 Double Unders
10 Overhead Squats (75/55)
Directly Into..
1 Round of:
30 Overhead Squats (75/55)
100 Double Unders
Score = Time it takes to complete the workout
[COMP/TRAIN] (95/65)
[PARTNER] See below
STIMULUS: “Compounding Interest” is a Threshold workout
STRATEGY: Athletes should aim to complete each set of 30 Double unders in 0:30 or less. And the set of 100 in 2:00 or less. Each set of 10 Overhead Squats should be completed in 1:00 or less and the set of 30 should be completed in 3:00 or less.
SCALING: Athletes should choose variations and reps of Each movement that they are confident in even under fatigue. Athletes should choose a weight for overheat squats that they could complete 20 unbroken reps with.
SCORING: In Part 1 Athletes score will be their heaviest Load, in Part 2 it will be the time it takes them to complete the workout.
MODIFICATIONS
OVERHEAD SQUATS
-Reduce load
-Reverse Lunges
-Front Squat/Back Squat
DOUBLE UNDERS*
-Reduce Reps
-Singles: 45 for 30 DU/150 for 100 DU
-Line/Plate Hops
AFTER CLASS
On the Minute x 30-40 [6-8 Rounds]:
Minute 1: Bike Erg Calories
Minute 2: 12-20 Strict Pull-ups
Minute 3: Bike Erg Calories
Minute 4: 12-20 Strict Ring Dips
Minute 5: Rest
PARTNER
AMRAP 10:00
30 Double Unders
10 Overhead Squats (95/65)
(P1 completes one full round, P2 rest. Switch back and forth until 10:00 expires)
Directly Into..
1 Round of:
60 Overhead Squats (95/65)
200 Double Unders
(Break the work as needed)
[6:00 cap]
AT HOME:
5 Rounds of:
30 Double Unders
10 Single DB Overhead Squats (Or Double Front Squats)
Directly Into..
1 Round of:
30 Single DB Overhead Squats (Or Double Front Squats)
100 Double Unders