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Components

Back Squat Eccentric

Restless Legs

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Workout

09/13/2022

“I want to see it, before I believe it.” We are visually oriented people. We seem to trust our eyes more than our other senses. It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it. Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real. Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Back Squat Eccentric (Weight)

Back Squat

3 Sets:
3 Reps @ 75-80%

*5-6 Second Eccentric

- For EACH squat, control down for 6-8 seconds, but fire up as fast as you can out of the bottom.

- Watch a clock or have someone count out loud for you as we want to complete the full 6-8 seconds to get the most out of these reps.

- Score: Enter heaviest set. Record sets/reps in your notes.

Prep
10 Empty Barbell Back Squats
3-5 Light Reps (No Eccentric)
3 Moderate Reps (With Eccentric)

Restless Legs (Time)

"Restless Legs"

https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-front-rack-lunge.mp4

3 Rounds For Time:
25 Toes to Bar
500/400 Meter Row
30 Dumbbell Front Rack Reverse Lunges

Rest 2 Minutes Between Rounds.

DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35

- Conditioning Category: High Threshold

- Toes To Bar: Reps completed in 2:00 or less.

- Row: Completed in 2:15 or less.

- Front Rack Reverse Lunge: Perform with 2 dumbbells. Lunge should be completed in 1:00 or less.

- Score: Total time

- With 2 minutes of rest between rounds we can afford to get outside our comfort zone and be a little more aggressive with our strategy. We should still, however, aim for a sustainable pace throughout.

- Aim to complete the toes to bar in 2-5 sets. Choose the strategy that allows you rest for the least amount of time between sets. Options: 5-5-5-5-5, 8-7-5-5, 10-8-7, 15-10.

- We can settle into a pace right around our 2k pace on the row. For the last 50m or so, let's back off this pace to prep for the lunges that follow.

- Rack the dumbbells in a way that will allow you complete the lunges with, ideally, unbroken. If needed, take 1 quick break halfway through.

- Be sure to take a look at the clock after each round so you can do quick math and figure out when you need to be ready to start your next round.

Prep
5 Toes To Bar
100m Row
10ft. Dumbbell Front Rack Lunge

Modifications
TOES TO BAR
- Reduce reps
- Toes To As High As Possible
- Knees To Chest
- Medball Overhead Sit-Ups
- Sit-Ups

500/400 METER ROW
- Reduce Distance
- 400m/300m Ski
- 1000m/800m Bike
- 400m Run
- 300m Air Run

DUMBBELL FRONT RACK REVERSE LUNGES
- Reduce Loading
- Sub Kettlebells
- Sub Barbell
- Single Dumbbell

Whiteboard:

Tuesday, September 13, 2022

Male Clients

Private

6:00 PM CrossFit

245 lbs