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Front Squats x 5

"Till Death Race Do U ...

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Workout

06/24/2022

“Your mind is not your shoe size.” - Jim Kwik Have you ever taken an “IQ Test”? Chances are you have taken some sort of one. It’s a test that claims to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be. As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees. The truth of it all however, is that we know so very little about how the mind *actually* works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads. In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Front Squats x 5 (5 Rounds for weight)

Front Squat

For Total Load:
5 Sets of 4

- 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.

https://ctstorageprod.blob.core.windows.net/videos-movements/front-squat.mp4

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.

Modifications
- Sub Dumbbells

"Till Death Race Do Us Part" (Time)

"Til Death Race Do Us Part"

5 Rounds:
15/12 Calorie Echo Bike
10 Bar-Facing Burpees

Rest 5 Minutes

5 Rounds:
10 Power Cleans
10 Bar-Facing Burpees

BB: MRx: 115/75, Rx: 125/85, Rx+: 135/95

- Conditioning Category: Threshold

- Echo Bike: Completed in 1:30 or less. Reset the monitor each round or bike the full 15/12 calories from what is shown on your screen.

- Bar-Facing Burpees: Completed in 1:00 or less. Two foot take off.

- Power Cleans: Completed in 1:30 or less. Loading should not exceed 70% or your 1RM power clean. Quick singles or sets are both appropriate here.

- Score: Total time including rest.

- In both parts of this workout, let's push one of the movements and pace the other.

- We can play to our strengths here on both parts of this workout. If we know we are a decent biker, we should push the bike and pace the burpees. If we know we are better on the barbell, we can push the power cleans and pace the burpees.

- Regardless of which movement is your pacer and which movement you are going to push, let's aim to be consistent with our pacing throughout each of the 5 rounds.

- Aim to "just start" each movement as you work through each of the 5 rounds. Seconds can easily tick away quickly during transitions.

Prep
5-3-1
Cal Bike
Bar-Facing Burpees

5-3-1:
Power Cleans
Bar-Facing Burpees

Modifications
15/12 CALORIE ECHO BIKE
- 15/12 Cal Assault Bike, Ski, or Air Run
- 21/15 Cal Bike Erg or Row
- 300m Run
- 25 x 10m Shuttle Runs

BAR-FACING BURPEES
- Step-Over The Bar
- Dumbbell-Facing Burpees
- Burpee To Target

POWER CLEANS
- Reduce Loading
- Sub Dumbbells

Whiteboard:

Friday, June 24, 2022

Male Clients