A) Every Minute on the Minute x 8 min:
10 Push Press with an empty bar + 10 Air Squats
10 Step-Ups on a Box + 10 Ring Rows
B) 2 Rounds:
– Rest 60 Seconds
10 Overhead Squats with a PVC pipe + 10 Knee Raises
– Rest 60 Seconds
Tempo Overhead Squat
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8
Objective: build to an RPE of 8 for 1 set of 8 repetitions with every weight jump.
Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. Weight should be in the middle of your foot as you reach the bottom and as you come up from the bottom of the squat.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Every Minute on the Minute x 15min, alternating between A, B, and C:
5 Squat Clean Thrusters*, 95#/65#
10 Toes-to-Bar + 10 Hand Release Push-Ups
150m Sprint on a Rower
AX: 75#/55#. 8/8. 100M Sprint
RX: As is
RX+: 135#/95#. As is. 200M Sprint
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
A. Squat Clean Thruster: Perform a squat clean into a thruster, repeat at a light to moderate weight for 5 repetitions. If you are not receiving 15 seconds of rest or more, scale repetitions to 3.
B. Both the toes to bar and the push ups should be completed in the same 60 seconds window. If you are not receiving 15 seconds of rest or more, scale repetitions to 8/8.
C. This station should not take you more than 45 seconds to compete, scale to 100M if needed.
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