Wednesday 2021.06.30

Jun 29, 2021

**Schedule Note**

We are excited to announce that we will be repainting the interior of the gym. This will take place July 1-6. Since the gym will be inaccessible during that time, we will be holding workouts at Washington Park, at the upper level across from Shenandoah Joe.
The park schedule will be as follows:
  • Thursday 7/1 & Friday 7/2
    • 0600
    • 0900
    • 1730
  • Saturday 7/3
    •  0900
  • Sunday 7/4
    • Closed
  • Monday 7/5  
    • 0900
  • Tuesday 7/6
    • 0600, 0900, and 1730
  • Wednesday 7/7
    • Return to normal in-gym schedule

Strength

Front Squat @ 21X1

  • Build to a single at RPE 9/10
  • Drop 15% and do 2 sets of 1 rep.

Notes

Today’s strength is front squats. Each rep will be performed with a :02 negative, :01 pause in the bottom. You will take as many sets as needed to build to a single at an RPE 9/10. This should be a very challenging weight, but no failed reps here. After you have reached that weight, take 15% off the bar and do 2 more sets of 1 rep.

Focus on sitting as deep as safely possible during the :01 pause, then stand with no extra bounce out of the bottom.

Conditioning

Every 6:00 for 3 rounds:

  • 25 Wall Balls
  • 75 Double Unders
  • 5 Squat Cleans

Notes

Today’s conditioning is 3 rounds of wall balls, double unders, and squat cleans. You will complete a new round at the top of every 6:00. Your score is the sum total time from all 3 rounds.

The wall balls should be at a light weight that allows you to complete the 25 reps unbroken all 3 rounds.

The double unders should take no longer than 1:00 to complete. Adjust the number of reps or substitute single unders.

The squat cleans should be a moderate-heavy weight. You should aim to complete one rep every :06.