Tuesday 11.14.2023

*Coach’s Notes: Today’s work is all about hinging.

For Performance, we will be starting with the Hang Power Snatch, keeping the weights light, and focusing on hip speed; after that, we will move into the Barbell Hip Thrust, where we will aim to build hip strength. Fitness will begin with some structural and unilateral work, then also move on to the Hip Thrusts.

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Power Snatch x 3 reps

Keep the loading here moderate, and focus on speed. Start at 40-50% of your 1-RM Snatch, and only add weight if your technique is solid.

OR

Two sets of:
Half Turkish Get Up x 5-6 reps each arm (only go up to the top of your hip bridge on each rep, then return slowly to the floor)
Rest 30 seconds
Hand Supported Single Leg Romanian Deadlift x 10-12 reps each leg @ 20X0
Rest 30 seconds
Tall Kneeling Band Pull Aparts x 15-20 reps @ 1010
Rest 30 seconds
Weighted Hollow Hold x 30-40 seconds
Rest 30 seconds

B. Four working sets of:
Barbell Hip Thrust
*Set 1 - 10 reps @ 20X1 RPE 6/10
*Set 2 - 10 reps @ 20X1 RPE 7/10
*Set 3 - 10 reps @ 20X1 RPE 8/10
*Set 4 - Max Reps @ 20X0 (no pauses) @ 75-80% of Set 3 weight
Rest 90-120 seconds between sets

C. Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
15 Double-Unders (or 3 Calorie Bike)
6 Burpees
30 Double-Unders (or 6 Calorie Bike)
9 Burpees
45 Double-Unders (or 9 Calorie Bike)
12 Burpees
60 Double-Unders (or 12 Calorie Bike)
and so on....

Compare to 5.9.2023

Cooldown
One to Two sets of:
Pigeon Stretch x 40-60 seconds each side
Passive Hang x 30-40 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
600 Meter Bike Erg
300 Meter Run or Row
200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.