Wednesday 02.20.2019

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Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
7 x Barbell Row
7 x Front Squats (Bench Therapy)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Pause Front Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload of Front Squats every :90. Climb in weight as able. Please ensure the tempo and hold capacity does not diminish across efforts and remains paramount before weight milestones.

Front Squat 3-3-3-3-3 (21X1 Tempo)

Post loads per set to comments.

MetCon: “No Ceiling”
Complete For time
(vs 12:00 ‘Incentive Time Cap’)

21 x Double-unders
3 x AKB Swings (24/16kg)
3 x GHD Sit-ups

21 x Double-unders
6 x AKB Swings (24/16kg)
6 x GHD Sit-ups

21 x Double-unders
9 x AKB Swings (24/16kg)
9 x GHD Sit-ups

21 x Double-unders
12 x AKB Swings (24/16kg)
12 x GHD Sit-ups

21 x Double-unders
15 x AKB Swings (24/16kg)
15 x GHD Sit-ups

21 x Double-unders
18 x AKB Swings (24/16kg)
18 x GHD Sit-ups

21 x Double-unders
21 x AKB Swings (24/16kg)
21 x GHD Sit-ups

Post scores to comments.


I. Regarding the Impact/Focus Pause Front Squat:

– Description of the tempo for today’s Front Squats can be explained further HERE.

– Athletes should challenge themselves at each weight increase across sets, however keep in mind that this is training intended as positional development and preparation at durability under load before new max efforts and personal record opportunities present themselves within upcoming programming.

– Today is about feeling strong under the bar at challenging sets/reps; within all positions included within the Front Squat Range of Motion.

– Training emphasis is additionally relative to the pause, a lonely single little second, yet this aspect of training will tax the athlete to requires the control movement, retain stopping ability, and initiate the drive with explosive power out of the hole; the hold will assist in the ability to find ideal positioning in the bottom of the squat.

– The magic is in the movement, not the weight metric number attached.

II. Regarding the MetCon “No Ceiling”:
Scaling guidance for today is as follows.

– L3 (Rx+): Double-under sets must be completed unbroken to proceed in WOD. American KB Swings would be at 32/24kg respectively for male and female athletes. Whereas Double-unders utilize a mandatory goal of unbroken, today’s AKB Swings should be a weight selection emphasis as that which an athlete could potentially achieve each rounds workload either unbroken or with two sets of effort. GHD Sit-ups require touching both hands to the floor overhead at the ROM’s full extension.

– L2 (Rx): Standards for GHD Range of motion requires one hand to touch the deck at the ROM’s full extension position.

– L1 (Scaled): Single-unders at 1:1 repetition conversion to keep this training’s intended intensity value. GHD Sit-ups may be scaled to a no-touch, half range of motion, or ABMAT Sit-ups at 1:1 repetition conversion.

… Get some, freaks.


Coach Chase, we will miss you more than you or we could even know at this point. 

Your commitment, heart, sweat, tears, and effort throughout both business and friendship together has forged something I feel is a bond close as family. Being able to know you has afforded me the humble opportunity to have observed the sum of all that character above. Fair winds and following seas, brother, we can not wait to hear of your adventures and exploits ahead on your new career path. Get some!

Samy Daghir

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