Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Set #1 - 50% of estimated 1RM Front Squat
Set #2 - 55%
Set #3 - 60%
Sets #4-6 (3 Sets) - Build to a moderate, between 60-65%.
Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat.


Open & Fitness
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

Alpha #: 225/155#

CAP 14

Alpha

Jerk Drive
5 Sets of 3 Repetitions
Sets #1+2 - 70% of 1RM Split Jerk
Set #3 - 78% of 1RM
Set #4 - 85% of 1RM
Set #5 - 90% of 1RM
Adding 5% to our final sets from last week. All sets taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less

Split Jerk
3 Sets:
1 Pausing Split Jerk
1 Split Jerk
Set #1 - 70%
Set #2 - 73%
Set #3 - 76%

Followed by, 5 Sets of 1 Split Jerk:
Set #1 - 80%
Set #2 - 84%
Sets #3+4+5 - 88%
All repetitions are taken from the rack. Rest as needed between sets.

Row COND
Focusing on finding paces today, building awareness of speeds. We'll be moving through 4 rounds of varying speeds, for a total consecutive row of 2,400 meters.
2,400 Meter Row
Meters 0-200 - 2K Pace + 10 Seconds
Meters 201-400 - 2K Pace + 5 Seconds
Meters 401-600 - 2K Pace

Swim Recovery
3 Warming Intervals:
25m Light, 25m Moderate, 25m Fast
Rest as needed between.
Followed by…
10 x 100 Meter Swim Efforts, resting 1:00 between efforts.
If able, track the 10 x 100m split completion times to gauge progress on pacing efforts.