7.12 – BFF

7.12 – BFF
7.12 – BFF

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Muscle Group:

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3 Rounds:
12 Back Squats – 70% of 3RM Back Squat

Ascending Ladder for 12 Minutes:
3 Calorie Row
3 Kettlebell Swings
3 Wallballs
6 Calorie Row
6 Kettlebell Swings
6 Wallballs
9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.

Kettlebell Pounds – 53/35
Wallball Pounds – 20/14

Scoring wise, if we finish the round of 15’s and get 5 reps on top, enter a score of “15+5”. That is not “truly” 15 rounds completed, but it is easier to see on the tracker which round we last finished.

Ascending ladders are tricky repetition schemes.
They lure us into a higher intensity start, given the smaller rep schemes. We can complete the set of 12’s unbroken, so we often go for it. Yet the opening rounds, 3-6-9-12, may account for 25% of the workout. It feels like a lot, especially because it’s what starts the workout, but what often happens is that we spend nearly half of our workout in the final round.

The “halfway point” is a visualization we want to keep in mind, recognizing that as the workout moves on, the rep scheme becomes more challenging. Knowing these, we can ease in with lower intensity, keeping reserves for the back half…when we really want it.

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