12. Juni 2023
Jun
12
2:00 Window Accumulate shuttle runs alternating every rep
+
2 Sets:
10 arch to hollow swings
5/side Front Rack Reverse Lunge (empty bar)
10 Hollow Body Rocks
10 Push Press (empty bar)
4 sets of 1.1.1.1 reps
Rest 2 minutes between sets
*rest 10 seconds between reps
*Note: Weight or band assist as needed
The format here is to perform 4 reps as singles with a :10 rest between. After all 4 reps rest 2:00 before the next set for 4 total sets.
The extra spacing between pull up reps will allow you to move larger amounts of weight than you would with a singular set.
Try to increase weight or decrease assistance with the band.
Score:
– w/ band: "0" at weight and color of band in notes
– @ bodyweight: "0" at weight
– weighted: kilos at weight
start at different stations
For total reps:
4 min AMRAP:
barbell thrusters @42.5/30
– emom, including min 0, perform 4 shuttle runs
–rest 2 min–
4 min AMRAP:
barbell front squats @42.5/30
– emom, including min 0, perform 4 shuttle runs
–rest 2 min —
4 min AMRAP: Cal bike
– emom, including min 0, perform 4 shuttle runs
Scoring Reps (higher is better)
Scaling:
– Scale barbell to 35/25.
– Scale from 4 Shuttle Runs to 3 if they take longer than 30 seconds.
Intent
– Keep a steady pace on shuttle runs despite a lot of leg fatigue.
Target
– Shuttle runs should be at a steady pace and finished in under 30 seconds each minute. If it takes longer than 30 seconds scale to 3 reps. Weight should be light enough to cycle for a lot of reps in a row. Break up moreso out of pacing for the next set not because it is heavy. We are looking for 8+ reps in each minute.
Feel
– A lot of leg and lung fatigue making the shuttle runs tough to maintain.
– Ankles
-Knees
-Hips
