DESCRIPTION
-"Cindvee" is a twist on a popular benchmark workout
-For the first 10 minutes of the workout, you'll complete this triplet workout weighted
-You can use a weight vest or a back pack loaded with weight
-You'll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
-Choose a weight that allows you to complete the strict pull-ups and push-ups within 3 sets

DESCRIPTION
-"Cindvee" is a twist on a popular benchmark workout
-For the first 10 minutes of the workout, you'll complete this triplet workout weighted
-You can use a weight vest or a back pack loaded with weight
-You'll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
-Choose a weight that allows you to complete push-ups within 3 sets and odd object rows within 2 sets
-If you don't have a weight vest or pack for the push-ups and air squats, you can complete:
-Hand Release Push-ups
-Odd Object Goblet Squats

Box Squats
On the Minute x 10:
2 Box Squats

All Sets at 60% of 1RM Back Squat
Box Height Just Below Parallel

STIMULUS
GENERAL
-Week 3 (of 4) of this progression, adding 5% from last week
-Set box height just below parallel
-All sets completed at 60% of our 1RM Back Squat
-Weight is not the focus point… speed is
-After sitting back to a vertical shin position, explode off the box
-Accelerate out of the bottom as aggressively as we can

MOVEMENT FOCUS
Box Squats
-The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
-We'll break this movement down into 4 parts: Stance, Down, Sitting, and Up
-For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
-On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
-We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
-The goal is to be explosive as possible on the way up to our standing position

MOVEMENT PREP
Warmup Sets
3-5 Sets:
3 Box Squats

Building to 60% of 1RM Squat

STIMULUS
GENERAL
-This simple AMRAP workout combines the jump rope with a lighter weight barbell movements
-Over the 15 minutes, you can expect to complete around 4-6 rounds

BARBELL MOVEMENTS
-Choose your barbell weight for the workout based on the thruster
-This should be a load that allows you to complete the 15 thrusters within 2 sets

DOUBLE UNDERS
-The double under number is designed to be fairly small
-Choose a number or variation that allows you to complete the work unbroken or in around 30 seconds

STRATEGY
GENERAL
-In a longer AMRAP workout, it's all about finding a sustainable speed and break-up strategy
-Find a pace from the beginning that you think is sustainable for 4-6 rounds today

BARBELL MOVEMENTS
-The power cleans are the easier of the two barbell movements and the easier to break of the two - as the barbell comes back down to the ground on each rep
-Plan to break these into a few sets from the very beginning
-It may also be a good idea to break the thrusters up into 2-3 sets from the beginning
-These planned breaks are always faster and more efficient than unplanned breaks
-It is ok to be conservative with your reps if the breaks are calculated and quick
-Consider the following ways to get to 15 reps:
1 Set: 15
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 5-4-3-2-1

DOUBLE UNDERS
-With such a small number of double unders, let's try to complete these unbroken
-If you do plan on breaking one set, make it the first set of 30
-Breaking the first set may allow you to go bigger on the thrusters - the more difficult of the two barbell movements
-You can plan to go bigger on the second set of double unders knowing that the power cleans can be broken up easily after