A – Front squat waveload – 6,4,2,6,4,2. rest 3 min bt sets, get heavier with each step in the wave and then corresponding sets for each wave.
215-245-275-235-265-315
B – Rear foot elevated split squats with back rack x 8/side, rest 60 sec bt legs x 3 sets each
95-115-125 –
really miss the single leg lunge and split squat work
+
For time:
20 HPC @ 115
20 STOH @ 115
20 TTB
40 HPC @ 115
40 STOH @ 115
40 TTB
13:55
I was super conservative on the front end, because I feel my current efficiency capacity of ttb is around 50-60 reps fresh. First set I did 5 sets of 4, everything else was just calculated with good breaks to maximize ttb on the back end. On the back end I might have been a bit too aggressive on the sto. My original plan on ttb was to go all sets of 5 with quick breaks, instead I did 6’s. When I got to 30, I don’t know if I got in my own head or if fatigue kicked in and efficiency went out the door. But what I did quickly adjust to was sets of 2’s and singles with quick drop and right back up.
We can add building up the ttb capacity as something I really want to keep our eye on in aims of needed to improve that. But I imagine just paying attention to volume and the other gymnastics work we are going to do it will work itself out.