Monday 4.8.2024

*Coach’s Notes: Today is the Day 1 of a new training cycle. As we are coming off of some intense training sessions and maximal effort lifts, expect to shift the focus back to building a solid base of movement and structural balance.

Here is the skeleton for the next 9 weeks:

Day 1 - Back Squat + Upper Pulling
Day 2 - Push Press + Hinge Accessory
Day 3 - Power Clean + MAP
Day 4 - Front Squat + Upper Gymnastics
Day 5 - Horizontal Pressing + Heavier Hinging
Day 6 - Single Leg + MAP
Day 7 - Snatch
Day 8 - Gymnastics + Conditioning

Use this first week on the Back Squats to feel out loading, and maintain solid tempo and positions throughout your sets. We will speed up the tempo (and increase the loading) in the coming weeks, so don’t worry that you’re not working at maximal efforts just yet.

“FITNESS” & “PERFORMANCE”

A. Three working sets of:
Tempo Back Squat x 5 reps @ 33X1
Rest 2 minutes

Use this week to feel out weights, sticking strictly to the prescribed tempo. Make your first working set a 6/10 effort, and build slightly each set.

B. Three working sets of:
Barbell Bent Over Row x 8-10 reps @ 21X0
Right into...
Banded Face Pulls x 10-12 reps @ 20X1
Rest 90-120 seconds

Perform one warm-up set, then make all of your working sets a 7-8/10 RPE.

C. Against a 10-minute clock, complete:
800 Meter Run or 50/40 Calorie Echo Bike
followed by...
As many rounds and reps as possible of:
10 Single Arm Kettlebell Front Rack Walking Lunges (switch arms each round)
5 Toes to Bar (or Hanging Knee Raises)

“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