Friday 12.12.2024

Apr 11

*Coach’s Notes: Day 5 focuses on Pressing and Hinging, though, for today, the Hinge will mainly appear in the conditioning portion. For those that are going to Deadlift in today’s EMOM, be sure to spend at least 5 minutes warming up to your starting weight.

This EMOM is intended to be challenging by the 3rd or 4th round, so choose a rep count and effort on the bike that will push you by the end!

“FITNESS”

A. Three working sets of:
Incline Dumbbell Bench Press x 8-10 reps @ 30X1
(if you don't have a bench, place a medicine ball between your shoulder blades to create the proper angle)
Rest 30 seconds
Zottman Curls x 10-12 reps @ 2110
Rest 30 seconds
Dumbbell or Plate Reverse Flies x 12-15 reps @ 20X0
Rest 60-90 seconds

Perform 1 warm-up set on the Incline Bench Press to determine a good starting weight. Your effort should be a 7-8/10 RPE for all sets.

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 12 Russian Kettlebell Swings + 4-6 Burpees
Minute 2 — 9 Dumbbell Z-Presses + 12-15 Air Squats
Minute 3 — 30 Second Echo Bike @ high effort

*Track your calories each round for the Echo Bike portion

“PERFORMANCE”

A. Four working sets of:
Close Grip Bench Press
Warm-up Set: 10 reps @ Light weight
Set 1 — 10 reps @ 21X1 - RPE 7
Set 2 — 8 reps @ 21X1 - RPE 7-8
Set 3 — 6 reps @ 21X1 - RPE 7-8
Set 4 — Drop back to your Working Set 1 weight and perform a set for max reps @ 20X0 Tempo (Goal is 10+ reps -- stop as soon as your mechanics start to break down)
Rest 2-3 minutes between working sets

*For the Close Grip Bench Press, hands should be at (or just inside) shoulder width.

B. Every minute, on the minute, for 15 minutes:
Minute 1 — 6 Deadlifts @ 70-75% + 6 Bar-Facing Burpees
Minute 2 — 6-9 Strict Handstand Push-ups + 12-15 Air Squats
Minute 3 — 30 Second Echo Bike @ high effort

*Track your calories each round for the Echo Bike portion