Thursday 4.11.2024

*Coach’s Notes: Day 4 combines Front Squats, some skill work, and an upper pulling and single leg finisher. As we’ve noted throughout this first week of this cycle, don’t feel the need to crush it on the weights if you aren’t feeling up to it; focus on great movement, and you’ll be able to build in the coming weeks.

For Part B, use the Cossack Squats as mobility work if these are challenging for you. Try using a hand-assist if necessary, or elevate the lead foot, or both of these!

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 4 reps

*Sets 1-2 – 60-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75% or more

Base these off of your most recent 1-RM Front Squat (we last tested 4.1.2024), or simply load these sets all at a 7/10 effort.

B. Every minute, on the minute for 12 minutes (4 sets):
Minute 1 — Bodyweight or Goblet Cossack Squat x 4-6 reps each leg @ 20X0
Minute 2 — Chest-to-Bar or Kipping Pull-up x 8-12 reps or Strict Pull-up x 4-6 reps @ 21X0
(choose a rep range that will allow you to accumulate good work, but that you can recover from effectively)
Minute 3 — 30-Second Wall Facing Handstand Hold

C. Against an 8-minute running clock, complete:
4-8-12-16-20...
Dumbbell Plank Rows
Dumbbell Reverse Lunges
V-Ups

*Compare to 7.18.2023

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400 Meter Run
Station 2 — 500/400 Meter Row
Station 3 — 1000/800 Meter Bike Erg