Wednesday 10.16.2024

Coach’s Notes: Day 2 of this cycle focuses on Overhead Pressing Strength and Hinging Accessory Work.

Be sure to follow the tempo closely on Part A, and only add load if you are able to complete every rep with a pause on the shoulders, and a 2-second hold overhead.

For Part B, base the loading for the Single Leg RDLs on what you feel like you do with great technique; there’s no need to go super heavy here, we just want to touch on some single leg balance and glute activation.

Part C will combine sprinting with some heavy carries. The Row Sprint should take no more than 30 seconds to complete, so cut the calories back to 6 if you are going over on this.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Push Press x 5-6 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final two sets at a load that will challenge you to complete all 6 reps.

Just as with yesterday’s Back Squats, those that would like to de-emphasize heavy loading, or work on the skill of the Push Press can opt to perform sets of 8-10 Dumbbell or Kettlebell Push Presses at the prescribed tempo.

B. Two or three sets of:
Hand Supported Single Leg KB Romanian Deadlift x 6-8 reps each leg @ 3011
Rest 45 seconds
Glute Bridge Dumbbell Floor Press x 8-12 reps @ 20X1
Rest 45 seconds

C. Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 — 10/8 Calorie Row Sprint
Minute 2 — 100-ft Farmer's Carry (heavy)

*Note times for your Row Sprints each set.

“ENDURANCE (AKA SWEAT SESH)”

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

Rest 2-3 minutes

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

*Try to increase your pace from your 90-second intervals two weeks ago (if you did them).