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Back Squat

Fight or Flight

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Workout

Monday

“The opposite of play is not work. The opposite of play is depression.” – Brene Brown Sometimes along the way, we forget that we love what we do. The choice of words there was intentional. Suddenly things become a “job”. Things used to be fun. It used to excite us. Now… not so much. And we ask ourselves that question… ”What happened?” When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do. Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.

Strength

Back Squat

5 Sets:
-1 Tempo Back Squat
-2 Back Squats

Tempo:
-5 Seconds Down
-1 Second Pause
-Regular Stand

Set 1: 60%
Set 2: 65%
Sets 3-5: 70%

STIMULUS
-On our 3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed
-This tempo helps us focus on positioning, improve body awareness, and build strength
-These percentages are based off your 1RM Back Squat

Metcon

Fight or Flight (AMRAP - Rounds and Reps)

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

STIMULUS
-20's across the board in today's conditioning piece
-With two barbell movements at the same weight, we'll choose our loading based on the hang power snatch
-This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout
-Since we have regular box jumps, stand to full extension at the top of each rep
-We can expect to complete around 3+ rounds over the 20 minutes of work

Strategy

Weighted Movements
-With a longer workout, let's break up the weighted movements from the beginning how we see ourselves approaching them 10+ minutes into the workout
-Here are some options on how to partition the 20 reps:
1 Set: 20
2 Sets: 10-10 or 12-8
**3 Sets: **8-7-5
4 Sets: 5-5-5-5

Box Jumps & Rowing
-The box jumps and row are a great opportunity to keep moving forward at a pace that allows you to thrive on the movements that follow
-After the row, we have wallballs
-After the box jumps, we have front squats
-Find a speed on these non-weighted movements that helps you work through bigger sets on the weighted movements

Whiteboard:

Monday, December 30, 2019

Male Clients