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Workout of the Day – Monday July 15th, 2019 “Tailspin”

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Strength

Front Squat (6X3)

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

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 66% of 3-Rep Back Squat (see 6/17 wodify entry)

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

Week #1 – 60%

Week #2 – 63%

Week #3 – 66% (Today)

Back Squat (6×6)

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

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 66% of 3-Rep Back Squat (see 6/17 wodify entry)

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

Week #1 – 60%

Week #2 – 63%

Week #3 – 66% (Today)

Metcon

Tailspin (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters

30 Double-Unders

15 CTB Pull-Ups

30 Double-Unders

Barbell Pounds – 95/65

Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.

At the halfway mark, make a mental note where we are. And then at the end of the workout, we can back into our analysis on how we did.