Tuesday 12.6.16
December 5, 2016
Thursday 12.8.16
December 8, 2016
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Wednesday 12.7.16

Your greatest asset is not your physical ability, but your mental ability”
Starting the day off building towards a heavy single on the pausing front squat.
This will give provide us with a heavy stimulus, along with being a primer for our conditioning piece which is the focus of effort today.

  1. Front Squst On the Minute x 10
    *2 Second Pause in the bottom
    Set #1 – 2 Reps @ 50% of 1RM Front Squat
    Set #2 – 2 Reps @ 55% of 1RM Front Squat
    Set #3 – 2 Reps @ 60% of 1RM Front Squat
    Set #4 – 1 Rep @ 65% of 1RM Front Squat
    Set #5 – 1 Rep @ 70% of 1RM Front Squat
    Sets 6-10 – Continue to build in these final (5) sets to a heavy single for the day. Post your heavy single below.

FIRE ALARM”
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row/ Bike
3 Rounds of “Bergeron Beep Test

1 Round of “Bergeron Beep Test” = 7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees.

Going long today. Here we are combining a classic benchmark we have with a mono-structural movement sandwiched in the middle. On the thrusters, we are looking for a weight that allows for 30+ repetitions unbroken – every set inside this workout should be unbroken to preserve the stimulus.

This is a workout that is not about how fast we move, but rather how much time we spend not moving. Our goal today is to always be moving forward – always progressing. This means we need to find a sustainable pace that can endure ~20-25 minutes of work. An analogy we often refer to is a 5K run… pace this as if we are starting such a race. We would never open at a speed on a 5K run that would cause us to completely stop on the road halfway through – we would instead strive for a consistent pace, and if anything, would aim to become faster in the second half.
Same mindset here – a consistent, breathing pace. The best place to catch our breath on the BBT rounds is going to be the burpees. Pace these out with a full breath at the top of each repetition, effectively turning this into “breathing burpees”. Move a second slower per repetition here in order to allow for fluid sets on the thrusters and pull-ups.
On the row, strive for a pace that we could sustain for a 10 minute effort, or a pace that feels 10 seconds above our 500m pace on our best 2K. A pace we can sustain for a longer duration and allows an immediate transition back to the barbell.

Extra work

Not for Time:
200 Double-Unders
Goal is to complete your 200 repetitions in as few sets as possible. Rest as needed between, aiming for maximum repetitions each set. Not for score, but to set some goals…
Ninjas – 1-2 Sets
Acrobats – 3-4 Sets
Kangaroo – 5-6 Sets
Modify this number to 100 if we consistently can string together 15-25 repetitions.
Modify this number to 50 if we consistently can string together 5-15 repetitions.
If we are still working on our DU, dedicate 7:00 on the clock to practice. Be patient, as rest as needed between sets and attempts. This is the time that will earn us double-unders.