1. With a running clock:
Minutes 1-7 – 1 Pausing Back Squat “On the Minute” @ 70% of 1RM Front Squat
Hold the bottom of the squat for a 3-second count, and stand to extension with speed. Be powerful here.
Minutes 7-10 – Rest
Minute 10 – 6 Front Squats @ 70% of 1RM Front Squat
Minute 12- 6 Front Squats @ 70% of 1RM Front Squat
Minute 14- 6 Front Squats @ 70% of 1RM Front Squat
Minute 16 – 6 Front Squats @ 70% of 1RM Front Squat
2. MASTERS QUALIFIER EVENT #3
21 – 15 – 9:
Shoulder to Overhead (135/95)
2017 Masters Qualifier Event #3
This is the fastest workout of the qualifier, where 15 seconds can separate dozens of positions. Although this is the “sprint” workout of the qualifier, efficiency is the most important piece in our first set of 21’s.
On the push jerks, be diligent with punching to lockout, and allowing the legs to stand the bar to extension. If we push to move a touch too fast in this first set and find ourselves pressing the weight out overhead, we will slow on the pull-ups and the following barbell repetitions. These first 21 repetitions are the buy-in… set the tone with sound movement.
On the CTB Pull-ups, these do not *need* to be butterfly. What they need to be is *consistent*. Losing our technique and dropping from sets down to slow singles is what we need to avoid here. It is best to hold a single speed/technique/break-up strategy through all three rounds as opposed to coming out hot, and crawling to the finish. Much like mentioned above, the 21’s do not decide the workout, but rather the 15’s and 9’s.