WORKOUT OF THE DAY
EMOM 25 Minutes:
1 Back Squat
For Time:
1/0.9 Mile Bike
35 Box Jump-Overs (24/20)
100 Double-Unders
After some serious length to the workout yesterday, a heavy dose of aerobic conditioning during the run and row, we’ll slow things down a bit today and put the focus on continuing to strengthen our squat. As we talked about last week we’re done with the pause squats. We’ll continue to adjust volume and load and resume our progression in building up our 1 rep max. For this longer EMOM you are free to go about your choice of loading however you best see fit. If you want to do a single heavy weight the entire time you’ll have to make quick time in building up to that weight in the warm up. Otherwise, probably a better suited approach to a 25 minute EMOM is a slow build to heavier single weight for the day. Or to use 10-15 minutes of the EMOM to build up to a heavier weight and then remain at that heavy weight for the remainder of the cycle. Now, we’re done with the pause squats, but the beauty of the pause squats is that it holds us accountable to the standards of the movement, specifically depth. So while we are forgoing pause squats for now we need to continue to hold up the standards on a squat day.
With a longer strength today we’ll pair it with a workout that is much shorter in comparison. That’s not to say it’s going to be super short and very easy. All three movements (and let’s not forget about the squats) involve your legs. You’ll have to find a suitable pace for yourself on the bike knowing that you’re going immediately into a jump. And to end it we have a tough volume to hit on the jump rope. This workout is going to test your anaerobic capacity on the bike and overall muscular endurance of the legs to hang on and push through the fatigue that is no doubt going to settle in right after to hop off that bike. This distance will more than likely be between 2:15-3:15. With the box jump overs you’re gonna feel really slow coming off that bike. If you can, gradually work your way into a faster pace in attempt to get to the rope as soon as possible. Like Saturday, the dubs are just flat out a tough volume to do at the point in the workout where you are just going to be really uncomfortable. This is where your efficiency and skill practice will come into play. Best advice is to work to stay calm and focus on your cadence. Sometimes it helps to focus on the rhythm of your counting and let that naturally match the sound of the rope hitting the floor, or your feet, or the beat of the music. This would be a great workout to race a friend!
WOD AT HOME
3 Sets:
30 Seconds R-Side Plank
30 Seconds Hollow Hold
30 Seconds L-Side Plank
30 Seconds HS Hold
5 x AMRAP 3 Minutes:
20 Weighted Reverse Lunges
16 DB Push Press (8/arm)
12 Tucks
…rest 1 minute b/w AMRAP’s…
