Wednesday 3.6.19


Pause Overhead Squat
3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

In terms of percentages, if we have a current 1RM for the movement, we are looking to go no higher than 85% in our three sets of one.

Scoring: Load


Rotating stations “On the 1:30” x 18:00 (Twice through):
Station #1 – 1:00 Moderate Row/Bike/Ski/Run
Station #2 – 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 – 1:00 Moderate Row/Bike/Ski/Run
Station #4 – 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 – 1:00 Moderate Row/Bike/Ski/Run
Station #6 – 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

Athlete’s choice on the piece of monostructural equipment (row/bike/ski/run). Inside this station, we are working for 60 our of the 90 seconds. Listed at a “moderate” pace, we are not moving for score here, but we want to make ourselves work. To visualize, imagine the perceived level of effort if we were to undergo a 15:00 time trial at any of the monostructural movements. Athlete’s are free to interchange equipment as they see fit.

Given our gymnastic centric training day yesterday, we are working in some good weights today – thrusters, overhead squats, deadlifts, and dumbbell hang clean and jerks. All sets are intended to be unbroken, without question, so that we can refine technique. On the DB hang clean and jerks, complete five repetitions on a single arm before changing sides for the second five.

The last piece to talk through is our CTB’s and Bar MU’s. Similar to our theme on the weightlifting, we are looking to refine technique today. Let’s modify to an appropriate amount of work that without question allows us to finish by the 60s mark of the 90s window.