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5 sets of 5

"Spindrift"

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Workout

06/01/2022

“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca How often do we rush to the finish line? Immediately turning to the next, only to rush once again? The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until... it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment. Happiness is delivered in many forms, with the most important being... present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

5 sets of 5 (5 Rounds for weight)

Front Squat

For Total Load:
5 Sets of 5

- Barbell can be taken from a rack.

- Athletes can build or use the same weights across all sets.

- Rest as needed between sets.

- Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

- Score: Enter loading for all 5 sets. Overall score will be the sum total weight.

Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4

With An Empty Barbell:
10 Front Squats

Loading Up:
- Perform at least 3 warmup sets before your first working set.

- Sub Dumbbells

"Spindrift" (AMRAP - Rounds and Reps)

"Spindrift"

AMRAP 18:
500 Meter Row
30 Push Press
100 Double Unders
500 Meter Row
30 Front Squats
100 Double Unders
500 Meter Row
30 Thrusters
100 Double Unders

*Barbell: Mrx: 75/45, Rx: 85/55, Rx+: 95 / 65 lb
*Score: Rounds + Reps

- Conditioning Category: Threshold

- Row: Completed in 1:45-2:30.

- Push Press: Completed in sets of 10 or more in 1:00-2:00.

- Double Unders: Completed in 1:00-1:30.

- Front Squats: Completed in sets of 10 or more in 1:00-2:00.

- Thrusters: Completed in sets of 10 or more in 1:00-2:00.

- Loading: Barbell should not exceed 40% of your 1RM jerk. Using the jerk as a reference instead of push press here as most athletes know their jerk PR.

- Pace the row in a way that allows you to push for big sets on the barbell and double unders.

- Aim for 2-3 sets on all the barbell movements. Reps do not need to be fast. Keep these controlled and find a rhythm with your breathing.

- Aim for 1-4 sets on the double unders. If you know that these tend to tire you out quickly, let's break early and often.

Prep
Practice Round:
100 Meter Row
5 Push Press
10 Double Unders

100 Meter Row
5 Front Squats
10 Double Unders

100 Meter Row
5 Thrusters
10 Double Unders

Modifications
500 METER ROW
- Reduce Distance
- 400m Ski
- 1000m Bike
- 400m Run
- 300m Air Run

BARBELL MOVEMENTS
- Reduce Loading/Reps
- Sub Dumbbells

100 DOUBLE UNDERS
- Reduce Reps
- 1:30 Practice
- 150 Single Unders

Whiteboard:

Wednesday, June 01, 2022

Male Clients