OT2:00 x 5 Rounds
2 Back Squats
Build to a heavy set of 2 for the day!
Listen to your body, good form, train smart!!
10 Front Squats (165/110)
20 Chest to Bar Pull-Ups
· 15min time cap!
· For the majority of us, this becomes CTB pull-up workout.
· The stimulus for the front squat is heavy, but a loading we can complete that first round of 10 repetitions unbroken, if we had to.
· If we have <10 unbroken C2B Pull-Ups, let’s complete this workout with 10 repetitions per round.
· It is worth the additional five seconds of rest if it allows you a large set to open up with. The goal isn’t to sprint through these, but rather to minimize trips. It is good to expect adversity here on the rope after coming off a large set of pull-ups… our forearms and grip will be fatigued. Hence why the brief composure pause can allow us to move in fluidly into our first set of repetitions.
UPPER BODY SCALING ONE ARM – Safety Squat Bar – Bar Rows – Singles or Bike
LOWER BODY SCALING – Sit to Stand on one leg if needed with or without weight – Pull Ups – Ski Erg.
A good amount of repetitions below parallel today. To bring about a faster recovery for the days ahead, training today will finish with a 15:00 restorative bike, row, or ski erg. Athlete’s choice depending on equipment. For all options however, the purpose here is to hold a very low intensity pace – purely recuperative. Maintain a level of effort that would allow you to hold a conversation throughout. Our body should feel better after this recovery effort, than before.
Every 3:00, complete 16 GHD Sit-Ups (total of 60). Clock continues to run as we complete these repetitions towards the 15:00 total.
On the 3:00 – 15 Sit-Ups
On the 6:00 – 15 Sit-Ups
On the 9:00 – 15 Sit-Ups
On the 12:00 – 15 Sit-Ups