Fri, 12/29/2017

December 29, 2017



Heavy Single

followed by…

“Raise the Bar”
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar


Sub Hanging Knee Raise

Sub Sit-ups



In most of these workouts that are ascending ladders, the first few sets are a trap. The workout doesn’t truly begin until the round of 12. While going unbroken in the first few rounds is doable, the priority is consistent movement once we reaching the sets of 12+ repetitions. Smooth transitions and breathing smoothly on the rounds of 3, 6, and 9 will better allow athletes to thrive, not just survive, through the higher numbered rounds. Breaking those larger rounds up into 2-3 sets with short rest between is better than holding on for large sets with long rest. With a shorter time domain, we want to be moving for the majority of the 8 minutes today.

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