Wednesday 5.15.2024

*Coach’s Notes: Today’s work is very straightforward — try to build to something heavy on your final sets of Back Squat, while maintaining good form and tempo. For Part B, the goal is to accumulate as many quality reps as you can, then push the pace on the Rower or Ski. Finish with some single arm pulling and core work, cooldown, and call it a day!

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Squat x 5 reps @ 30X1
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

*The reps have decrease by 1 from last week; try to add loading from what you used then (5.6.2024).

B. Three sets for max reps/calories of:
60 Seconds of Strict Pull-ups
60 Seconds of Single Arm Kettlebell Front-Racked Walking Lunges (switch arms at 30-seconds)
60 Seconds of Rowing or Ski Erg (for Calories)
Rest 60 seconds

C. Two or three sets of:
Single Arm Dumbbell Row x 6-8 reps each arm @ 21X0
Rest as needed
Plank Hold or Weighted Plank Hold x 30-40 seconds
Rest as needed

*Try to increase the loading on the Dumbbell Row from last time (which was either 5.9.2024, or 4.30.2024, depending on which track you did)

Cooldown
Dynamic Adductor Stretch x 30-40 seconds each side
Child's Pose Lat Stretch x 30-40 seconds/side

“ENDURANCE (AKA SWEAT SESH)”

15 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets