22.05.10

Finish in 8:00-12:00.

Load should feel heavy but allow for sets of 6-7 reps throughout the workout.

Complete the first two rounds of squats in 2-3 sets, and the round of 9 in 1-2 sets.

Look back at workout 220321 (March 21) for comparison with a similar workout that used thrusters.

Spend no more than 2:30 on the first set of sit-ups.

For time:
42 med ball GHD sit-ups
21 front squats (185/125 lb)
30 med ball GHD sit-ups
15 front squats
18 med ball GHD sit-ups
9 front squats

For time:
42 med ball GHD sit-ups
21 front squats (135/95 lb)
30 med ball GHD sit-ups
15 front squats
18 med ball GHD sit-ups
9 front squats

For time:
30 sit-ups
21 front squats (75/55 lb)
20 sit-ups
15 front squats
10 sit-ups
9 front squats

Rest, stretch, recover

2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg

Target time | 8:00-12:00

Today’s workout is a descending couplet of med ball GHD sit-ups and heavy front squats. The initial volume of the sit-ups is high, and when paired with the load of the squat, we’ll see a tremendous burden on the midline.
The squats should be heavy enough that athletes cannot complete the round of 21 unbroken and should need 2-3 sets to get through it without taking more than 2:00. This is a weight with which athletes can complete 6-7 unbroken reps consistently.
The med ball GHDs should be methodical in this workout. We want a consistent effort from start to finish without trying to go too fast. If you need to recover, strategically rest during the med ball GHDs.
Scale the load of the front squat as needed to meet the stimulus. For the med ball GHDs, scale the reps down to 30-20-10. Otherwise, a weighted sit-up or V-up will be the substitution.
As we warm up, we’re going to practice cycling heavier loads, quickly and well. This means we’ll be completing 5-7 reps as we build, and we need to see the hips always reach full depth to make sure we’re using an appropriate load for the workout.

Tuesday May 10th