Workout of the Day
STRENGTH
Back Squat
3-3-Max Reps
Notes
After 4-5 warm up sets, perform 2 work sets of 3 reps at RPE 8 or so. This means you have 1-3 reps in the tank, but not much more.
For the final set, complete a rep out. Go for as many reps as possible. Leave 0-1 technically sound reps in the tank.
The sets can be building or across. Focus on the effort involved in each set, and make adjustments up or down as needed. Here are two examples:
Progressive sets: 175×3, 185×3, 190×5
Sets across: 275×3, 275×3, 275×8
METCON
3 Rounds for Quality
30 sec L-Sit on Parallettes or Hanging L-Hold
30 Walking Lunges
1200m Bike, 400m Run, or 2 min Jump Rope Practice
Notes
L-Sit/Hold: Gold standard is straight legs, toes above hips. Accumulate time as needed in smaller sets with rest between. Scale to single leg tuck or both legs tucked. Do not allow knees to go lower than hips.
Lunge: Unweighted
If choosing jump rope practice, consider working drills for double unders before starting attempts. For example: power jump single unders, wrist rotations, and “tap-tap” drills. Ask your coach for support!
Practicing Crossover Single Unders is also a great choice today.
Programming Template: Week 3/8
Help Keith’s Recovery
Last Saturday Keith suffered a significant injury to both his knees while reracking a bar in class. Keith is having surgery today but will be in braces through the new year. With a new baby at home the situation is even more profoundly difficult for the him and his family. Members of our community have come together to raise money for a meal train for Keith as well as helping out with things like dog walking. To donate please click the link below. Our hearts are with Keith and we will keep you updated on his progress.
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