FRIDAY 260821
“DEVIL’S ASCENDING TRIPLET”
15 Minute AMRAP with and escalating rep scheme
The Rep Sequence Ladder
Round 1 – 1 Devil’s Press – 2 DB Lunges (1 per leg) – 3 Sit-ups
Round 2 – 2 Devils’ Press – 4 DB Lunges – 6 Sit-ups
Round 3 – 3 Devil’s Press – 6 DB Lunges – 9 Sit-ups
Continue with this ladder until 15 minutes has expired.
Prescribed weight is 35-50/20-35
DB Lunges can be held in the front rack position or held at the athlete’s side.
Compare today’s effort to your effort on 240216.
The ladders looks easy as the bottom, but the steps get steeper the higher you climb. By the time you hit the round of seven, your shoulders will feel the weight of the press and your legs will ache from the lunges. Lock your breathing, find a steady rhythm on your sit-ups, and keep climbing.
_______________
Strength & Olympic Lifting
Week 6 of 6 – Series Front Squat
“THE MAX EFFORT FINALE”
Athletes will build to a heavy 2-Rep Set for the day.
Then
2 Sets of 5 Reps of Front Squat (85% of today’s heavy double)
Superset with 5 Jump Squats and 10 Toes-2-Bar
Accessory Work:
Partner banded resistance sprint
10 Hip Airplanes / leg
Heavy Sandbag Carry
The series is complete, the data is collected, and now it is time to perform. Trust your preparation, squeeze the bar tight, and fight through the heavy doubles with absolute conviction.
_______________
Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
430PM – Workout of the Day