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Workout of the Day – Friday July 12th, 2019 “BFF”

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Strength

Snatch (5X6)

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch

A 5% increase from last week.

Aim is not to simply move heavier loads, but to move them better than last week.

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

Stamina Squats: Back Squats (Time)

Time to complete 4×9 @ 70% of 3RM
This week we are recording time to complete 3X12 @ 70% of 3RM (6/17 in wodify squats)

Back Squat (3X12)

70% of 3RM back squat for all squats today – capturing time to complete under stamina squats

Metcon

BFF partner (AMRAP – Rounds and Reps)

Teams of 2

Ascending Ladder for 25 Minutes

3-6-9-12-15…

Row Calories

Kettlebell Swings (53/35)

Wallballs (20/14) *Females 9′ Target

Partner completes the *full round* before switching, and each partner goes through the same repetition scheme in full before moving on.
Scoring wise, if we complete the round of 15’s, and we get 10 reps on top, let’s enter a score of 15+10. That is not truly “rounds”, but easier to see on the tracker as to where our last finished round was.

The purpose of this piece is the intensity. We want to bring our higher levels of effort to each round, knowing we have roughly a 1:1 work/rest situation. The row is first, so that we can get ourselves uncomfortable, resulting in better training on the final two movements. Although simple by design, they can be challenging to hold onto for bigger sets. Today is the day to aim directly for that.

BFF Individual (AMRAP – Rounds and Reps)

Ascending Ladder for 12 Minutes:

3 Calorie Row

3 Kettlebell Swings

3 Wallballs *Females 9′ Target

6 Calorie Row

6 Kettlebell Swings

6 Wallballs *Females 9′ Target

9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.

Kettlebell Pounds – 53/35

Wallball Pounds – 20/14

Kettlebell Kilos – 25/14

Wallball Kilos – 9/6
Scoring wise, if we finish the round of 15’s and get 5 reps on top, enter a score of “15+5”. That is not “truly” 15 rounds completed, but it is easier to see on the tracker which round we last finished.

Ascending ladders are tricky repetition schemes.

They lure us into a higher intensity start, given the smaller rep schemes. We can complete the set of 12’s unbroken, so we often go for it. Yet the opening rounds, 3-6-9-12, may account for 25% of the workout. It feels like a lot, especially because it’s what starts the workout, but what often happens is that we spend nearly half of our workout in the final round.