Monday, 9.30.24

A. Tempo Back Squat 33X1

E:3:00 x 5

5-5-4-4-3; building in weight; rest 2-3 mins – Heavier than last week by 3rd set

B. E:2:00 x 4

False grip Ring to Chest lean away pull ups 3-5 Reps

For Time:

400m Run

30 Plate Ground to Overhead 45/25

25 Toes to Bar

400m Run

20 Plate ground to Overhead

15 Toes to Bar

* 10 min Cap

Program Notes:

A. Tempo Back Squat – Volume is down from last week so our intensity(weight should go up). Aim to be above your final 5 from last week in the second or third set and continue to build. The final set should be a challenge. Tempo and position are

still the priority but if there is a struggle on the up phase in your final set you hit the right dose.

B. False Grip Lean Away pull ups – On mondays we have bar muscle ups on “A” week. “B” week we work strict strength and RMU progression. Make your positions tight and pull explosively. False grip is required so if you cannot maintain your FG consider

FG ring rows instead. Put Your feet on a box with legs straight to make them as challenging as possible.

Metcon intention:

With a strength biased day such as this we want high power(sprint ) conditioning to support our recovery and strength adaptation. The sweet spot is workouts that are 10 mins or less and are pushed at a blistering pace. This is what we want here.

Sell out and go fast. This gives us the right metabolic and hormonal response we want. Finding this type of intensity means we have to scale so that we can move as fast as possible.

– Plate ground to overhead – this low tech hinge movement is accesible to all and can be easily performed fast and unbroken. Use proper bracing and hinge machanic to ensure lumbar safety.

– Toes to Bar – using a kip pattern here to keep our dyanamic shoulder action required for BMU’s(“A week”) fresh, strong and progressing. Perform your sets in max 2 sets. Advanced athletes should push for unbroken. Solid technique required however.

– Run – 400m is just enough distance that its a challenge but gives a little break from the other moves. Its also short enough that if we push aggressively we can hit the dose. Go hard but not all out.

– 400m can become 300m or 200m to ensure a fast pace or biking, rowing, or skiing but keep the effort under 2 mins and FAST.

– Plate ground to overhead – use weight that can be performed in 2 sets max

– Toes to Bar> Reduced volume > Knees to Elbows > Kipping Knee Raises > Beat Swings > V Ups

– In order to hit intensity be sure to use distances, weights and movements that allow you to move with aggressive pacing.