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Back Squat

"Tarzan"

Settings

Workout

04/20/2022

“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt The term “wishful thinking” is a bit of a broken statement. It’s the creation of an elaborate vision, a goal or something we want to reach… but without a plan. What Eleanor Roosevelt suggests in her quote is to stop day-dreaming, and bring those goals into reality through action steps. And if we can do that, we quickly remind ourselves that we are literally problem-solving-machines. Things kick into gear, and we surprise ourselves. We’ll say things like, “well, that wasn’t so bad” or “that was actually easier than I thought!” Ever have a hard time starting to clean the house? The trick everyone knows... is to just start. To take that actual first step, and create momentum. Let’s reinforce this in our minds: We weren’t made to wish. We were made to act.

Back Squat

Back Squat

Build to Heavy Set of 3
Then...
1x3 @ 90% of Heavy 3
1x3 @ 80% of Heavy 3

- On 3.30.22 we built to a heavy set of 5.

- Click on the clock icon on the score bar to access your score logged for your heavy 5.

- We can use our heavy 5 as a reference point for our heavy 3.

- All sets will come from a rack.

- Rest as needed between attempts and drop sets.

- Enter your heavy set of 3 and drop set weights.

Prep
- Hit at least 3 warmup sets of 1-2 reps before making first attempt at heavy 3.

Modifications
- Sub Dumbbell Front Squats

"Tarzan" (Time)

"Tarzan"

For Time:
800 Meter Run
20 Thrusters
10 Rope Climbs

BB-MRx: 95/55, Rx: 115/75, Rx+: 135/95

- Conditioning Category: Grindy Threshold

- Run: Performed in less than 5:00.

- Thrusters: Loading should not exceed 60% of your 1RM thruster. Performed in less than 3:00.

- Ropes: Performed in less than 6:00.

- Score: Time.

- We want a solid effort on there run but it should not be at the expense of our ability to pick up the bar as soon as we get in the door.

- Think about slowing down your pace for the last 100m stretch of your run so you can prepare for the bar.

- Aim for no more than 4 sets on the thrusters. Pick a strategy that allows for quick breaks when/if needed.

- Aim to complete 2 or more ropes per minute. Focus on trying to take as little pulls as possible to get to the top of the rope.

Prep
200m Run
4 Thrusters
1 Rope Climb

Modifications
800 METER RUN
- Reduce Distance
- 1000m Row
- 800m Ski
- 2000m Bike
- 600m Air Run

THRUSTERS
- Reduce Loading/Reps
- Double Dumbbell Thrusters

ROPE CLIMBS
- Reduce Reps/Height
- 3 Strict Pull-Ups + 3 Knees To Chest = 1 Rope
- 4 Alternating Double Dumbbell Rows = 1 Rope

Whiteboard:

Wednesday, April 20, 2022

Male Clients