Wednesday 11.2.2022

Coach’s Notes:

• The Cyclist Squat is meant to focus on strengthening the VMO; elevate the heels 2-4”, and don’t try to load this as heavy as you would a typical Back Squat

• The Pull-up rep range is quite high — use assistance as needed to keep good form and tempo

• The Bulgarian Split Squats should be a challenging weight (ideally exceeding your 8-RM)

• If there are not enough Rings for Part C in larger classes (even with a minute stagger), you can do Dual Bent Over Dumbbell Rows at the same tempo and reps.

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (4 sets):
Station 1 — Back Rack or Goblet Cyclist Squats x 6-8 reps @ 3011
Station 2 — Strict Pull-ups x 7-10 reps @ 20X0

*Load the squats so that the last 2 sets are 7-8/10 effort. Focus on sitting as deep as possible into each rep.

B. Every 75 seconds, for 11:15 (3 sets of each):
Station 1 — Left Leg Bulgarian Split Squat x 5 reps* @ 20X1
Station 2 — Right Leg Bulgarian Split Squat x 5 reps @ 20X1
Station 3 — Zottman Curls x 8-10 reps @ 3110

*Try to increase loading on the Split Squats from what you used last week (10.24.2022).

C. Every 4 minutes, for 12 minutes (3 sets):
12 Ring Rows @ 20X0
8 Box Jump Overs
16/12 Calorie Row Sprint

These are meant to be very very high efforts on the Row. You'll have plenty of time to recover, so don't hold back. The only time being recorded here is the Row Sprint, so focus on quality range of motion for the other movements.

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 30-40 minutes (15-20 rounds):
300/250 Meter Bike Erg
150/125 Meter Ski

*Transition quickly from one machine to the next; your goal is consistent effort across all sets