Tuesday Challenge

January 21, 2020

 

 

 

Hey team,

 

After a fun day of some different movements in the Strongman circuit, we're going to take on a great challenging workout that is sure to be intense.

 

The Rogue Invitational Competition is a huge competition and has its own online qualifier, much like the CWCC.  We'll be trying on some of the qualifier wods on for size over the coming weeks to get a taste of the competition.

 

This first workout is about hard sustained effort that floats just below redline.  Two simple movements, a light barbell, and a 10 min cap. 

 

Have fun!

 

Cam

 

TRAINING TUESDAY

 

 

WARM UP:  3 rounds

 

5/side cossack squats (hold onto rig for support if you need to, go slow and smooth)

7 Russian kbs

Front rack or wrist stretch of coaches' choice

 

 

 

 

SKILL:  FRONT SQUAT WAVE LOAD (SCORE 1)

 

Wave loads allow you to build intensity through 2-3 series of reps.  Start with a smoother effort (7/10) for the whole first round then ramp it up for the second wave.

 

Your sets will be as follows:

 

5-3-1-5-3-1 E2M

 

and your score for this part of the session will be your heaviest single rep (i.e. the set of 1 rep in the second wave)

 

 

 

WOD:  Rogue invitational online qualifier #1 (SCORE 2)

 

Complete as many rounds as possible in 10 mins of:
Row, 1000 m
75 Thrusters, 75/55 lbs

Tiebreaker is the split time when the last 1000 m row was completed.

 

FG: 35-45/45-65lb bar

 

 

Cash-out:  5 sets of single leg KB deadlift, 6/leg alternated with 30-60 sec front plank OR 6-8/side Plank T Rotations

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