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Workout of the Day – Monday July 8th, 2019 “Elizabeth”

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Strength

Front Squat (6×3)

Workout Definition

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.

Back Squat (6×6)

Workout Definition

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Stimulus wise, we are looking for a barbell loading that we could squat clean for 12+ repetitions unbroken, when fresh.

Pacing these squat cleans from the onset is a must. It is tempting to lean into a big set early, but reminding ourselves of the total, we are after 45 squat cleans today. And a touch and go set of 10 is impressive to start, but not if we are reduced to slower singles on the following round of 15’s.

If we are aiming for sets, let’s choose a number we are very confident we could cycle in the final round of 9’s. We may need to move to singles there for speed, but if we wanted, we could hang on for it. Whether that’s 3’s, 5’s, or beyond, consistency is king here with the higher rep count of the workout.

With that said, singles are a very strong option for many. Dropping from the top and getting our hands back to it after a full breath locks us into a methodical pace which can easily chase down those who come out hot and heavy, only to slow in the 15’s. The aim is to move 1% faster in the 15’s than we did in the 21’s. The workout “gets real” at the 15’s. The 21’s are our buy-in to get there.

Metcon (No Measure)

Body Armor
Athletes Notes

Alternating “On the Minute” x 10 (5 Rounds):

Minute 1 – :30s Dumbbell Close-Grip Floor Press (knuckles facing each other)

Minute 2 – :30s Glute Bridges –