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Workout of the Day – Monday July 1st, 2019 “Fish out of Water”

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Strength

Back Squat (6X6)

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

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 60% of 3-Rep Back Squat

This is 60% of our recently tested 3-Rep Back Squat at the end of our last training cycle. This load is used on *both* lifts, for all sets. We will be increasing this percentage steadily over the weeks to come. Time remaining in the minute after squats is rest. Post completed load today for tracking purposes.

Front Squat (6X3)

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

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 60% of 3-Rep Back Squat

This is 60% of our recently tested 3-Rep Back Squat at the end of our last training cycle. This load is used on *both* lifts, for all sets. We will be increasing this percentage steadily over the weeks to come. Time remaining in the minute after squats is rest. Post completed load today for tracking purposes.

Metcon (Time)

Fish Out of Water

For Time:

2K Row

Directly into 10 Rounds:

3 Power Cleans

6 Pushups

9 Air Squats

Barbell Pounds – 155/105
Let’s visualize a pace of 2K race pace plus about :10-15s. It is still a reserved pace (finishing a good 45+ seconds slower than our 2K race pace), but this will allow us to push our efforts on the 10 rounds that follow.

Between the 10 rounds, there are a total of 30 transitions.

Inside those transitions, we are looking for a smooth, methodical pace. Most especially, on the air squats. These tend to be the pacer, affording us a chance to regulate our breathing, which tend to be more difficult on the cleans and pushups. Aim is to find a breathing pace, where each rep, we are forcing in a deep breath.

To continue the push on all three movements, fight to stay tall on our air squats.