15/08/25 Friday Workout of the Day

Warm-Up Flow

General Prep

10:00, For Quality

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

10 Air Squats

10 Hollow Rocks

:15 Passive Hang + :15 Active Hang

Specific Barbell Prep

Take 7 minutes

Take the barbell to the rack and loosen up for the Back Squats with the focus on dialing in form and tackling 2 Reps at a time from 40-50% up to the 80% starting load over the course of 4-5 sets.

Strength

Back Squat

Every 2:00 x 6 Sets

2 Back Squats @ 80%

% of 1RM Back Squat

Secondary Warm-Up After Back Squats

5 Thrusters (empty bar)

5 Bar Kip Swings

5 Strict Knee Raises

5 Thrusters (working weight or just under)

5 Toes to Bar or Modification (Alt TTB, Toe to Target, Kipping Knees to chest or elbows)

-

Adjust to make sure working weight is on the bar and athletes have their correct toe to bar option for the day.

Workout of the Day

"Asymptote"

9:00 EMOM

Minute 1: 6 Thrusters + 6 Toes to Bar

Minute 2: 7 Thrusters + 7 Toes to Bar

Minute 3: 8 Thrusters + 8 Toes to Bar

Minute 4: 9 Thrusters + 9 Toes to Bar

Minute 5: Rest

Minute 6: 8 Thrusters + 8 Toes to Bar

Minute 7: 9 Thrusters + 9 Toes to Bar

Minute 8: 10 Thrusters + 10 Toes to Bar

Minute 9: 10 Thrusters + Max Toes to Bar

Barbell Load: 43/30kg

The edge of sustainable… “You’ll never touch the line… but you’ll get damn close.”

Stimulus and Objectives:

Format: Progressive Interval Ladder

Score: Max Total Reps / Total Reps until max toes to bar = 124 Reps

Goal: Complete all programmed work through minute 8 and accumulate 8+ Toes to Bar in minute 9

Stimulus: Threshold Effort with Climbing Density / Grip Fatigue Management

RPE: 9/10

Primary Objective: Stay unbroken or near-unbroken through the first 8 minutes to earn time for the max effort finish

Secondary Objective: Limit transition time and manage grip fatigue to maximize toes to bar output in final minute

RX+: 

Add 1 rep per movement on each minute

Level 2:

Reduce reps by 1 rep per movement on each minute

Barbell Load: 35/25kg

Level 1:

Reduce reps by 1 rep per movement on each minute

Adjust to Kipping Knee Raises

Thruster: 20/15kg

Mobility

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

3-4 Sets: For Quality

10/10 Single Leg Barbell Hip Thrust

12 Ring Hamstring Curls

14 Alternating Goblet Cossack Squats