Wednesday 2.15.2023

*Coach’s Notes: Today’s “Performance” strength session is intended to find a new 1-RM Back Squat. If you are not feeling your strongest today, but still want to squat, you can keep the reps a bit higher here (3-5 reps each set), and work on quality movement and engagement here. This strategy can also be used for those of you that want to work the Back Squat, but aren’t quite ready yet to test a 1-rep maximum.

On the other side of things, try to build the loading on the Bulgarian Split Squats toward an 8-RM on each leg for your final set. Compare these numbers to 10.14.2022, when we last tested this lift.

“FITNESS”

A. Every minute, on the minute, for 20 minutes (4 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps @ 30X0
Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps @ 30X0
Station 3 – Ring Rows x 8-10 reps @ 2010
Station 4 – Dumbbell Hammer Curls x 10-12 reps @ 2010
Station 5 – Hollow Hold x 30 seconds

B. For time:
300 Meter Run or Row
30 Alternating Dumbbell Snatches
20 Sit-ups
200 Meter Run or Row
20 Alternating Dumbbell Snatches
15 Sit-ups
100 Meter Run or Row
10 Alternating Dumbbell Snatches
10 Sit-ups

“PERFORMANCE”

A. Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a new 1-RM. See above for Coach’s Notes.
Compare to 10.14.2022

B. For time:
60 Double-Unders
30 Alternating Dumbbell Snatches (50/35 lbs)
20 Toes to Bar
40 Double-Unders
20 Alternating Dumbbell Snatches (50/35 lbs)
15 Toes to Bar
20 Double-Unders
10 Alternating Dumbbell Snatches (50/35 lbs)
10 Toes to Bar

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds