Wednesday 10.5.2022

*Coach’s Notes: Today’s Back Squats are going to be tough, in preparation for testing our 1-RMs next week. Spend a good amount of time warming up and building to your first weights, and try to make these as challenging as possible while maintaining good position under the bar.

“FITNESS”

A. Four sets of:
Back Squat x 4-6 reps @ 30X1
(build as able here, aiming to make your final set 9/10 effort)
Rest 60 seconds
Single Arm Dumbbell or Kettlebell Row x 6-8 reps each arm @ 20X0
Rest 60 seconds

B. "PUMP" Conditioning Option
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 — 4-6 Dumbbell Goblet Curtsy Drop Lunges each leg @ 20X0 (elevate the front foot 2-4”)
Minute 2 — 8-12 Split Squat Jumps each side
Minute 3 — 30 Second Hanging Tuck Sit or Tuck Sit on Boxes

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-4 = 1 rep @ 85-90% of 1-RM Back Squat
*Sets 5-7 = 3 reps @ 80-85%

Work as heavy you can within the % ranges for each set.

B. In teams of three, complete as many rounds and reps as possible in 15 minutes of:
15/12 Calories of Echo Bike
120ft Farmer’s Carry OR Sandbag Carry

As soon as the Echo Bike is available, the next teammate jumps on and starts their 15/12 Calories.

“ENDURANCE (AKA SWEAT SESH)”

2-3-4-5-4-3-2 min pyramid / 2 min rest
Row, Ski, Run, or Bike seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two minutes rest, three hard, two rest, four hard and so on.