Wednesday 4.10.2024

*Coach’s Notes: Day 3 of this cycle will include some speed strength (Power Clean/Clean work), or a combination of hinging work and plyometrics. If jumping is not on the menu for you, we can substitute the Box Jumps with Depth Drops, or work Russian Step Ups or Single Leg Hip Thrusts here.

Conditioning today is considered “MAP” (short for “Maximal Aerobic Power”), with a goal of achieving your best sustainable effort across all three sets. Expect to have anywhere from 30 to 75 seconds to complete the Single Arm Devil’s Presses at the end of each round; if you have less than 30 seconds on the first round, shorten the distance on the Ski and/or Bike.

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — Dual Kettlebell Sumo Stance Romanian Deadlift x 6-8 reps @ 3011
Minute 2 — Tall Box Jump x 4-6 reps (try to build off of last week's work)
Minute 3 — Front Leaning Rest on Rings x 30-40 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Power Clean (from mid-thigh) x 3 reps

Start at approximately 50% of your 1-RM Power Clean, and build only as proper technique allows

B. Against a 4-minute clock, complete:
320/280 Meter Ski Erg
48 Double-Unders or 8-12 Cobra Box Step Ups
640/560 Meter Bike Erg
Single Arm Devil's Presses x Max Reps

Rest 2 minutes, and complete THREE sets for max reps.

“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