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Workout of the Day – Wednesday January 9th, 2019 “Satan’s Whiskers”

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Strength

Front Squat

On the 1:30 x 7 Sets:

1 Pausing Front Squat

1 Front Squat

All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.

Set #1 – 55% of 1RM Front Squat

Set #2 – 60%

Set #3 – 65%

Set #4 – 70%

Sets #5+6+7 – Build to a Heavy Complex

Metcon

Satan’s Whiskers (Time)

3 Rounds:

10 CTB Pull-Ups

10 Front Squats (165/110)

10 Barbell-Facing Burpees
A short, yet high intensity triplet as the heart of our conditioning today.

Stimulus wise, we are looking for a front squat loading that we are confident we could complete for 15+ repetitions unbroken, when fresh.

Looking at the workout as a whole, the burpees become the pacer. It can be helpful to start here, recognizing that breaks on the other two movements can be costly in terms of time. If we break on the front squat barbell one extra time than we needed to, we are likely setting ourselves back 15+ seconds, often more. Extra breaks on the pull-up bar are less time consuming, yet, they can add up very quickly as well, especially if we do not manage our repetitions well.

Our “pacing” speed on the burpees, said another way, is relative to how well we can move through the pull-ups and front squats. For the reasons above, we want to first place our effort in those two movements knowing the time that ticks away when we break them up excessively. And if to maintain consistent sets on rounds two and three requires us to pace the burpees quite a bit.. that’s going to be our best effort.

Naturally, if we are looking at completing the pull-ups and front squats unbroken for all three rounds, now the burpees have a different theme… here, it would be a question of how fast can we complete these repetitions, without costing us a break on the following pull-ups and front squats.