Thursday 11.10.2022
*Coach’s Notes: Today is all about hitting a lot of contractions in two major movement patterns: Squatting and Pulling.
If you are looking for a more breathing-based workout, or want to give your body a bit of a break from the weights, then check out the Endurance/”Sweat Sesh” workout below!
“FITNESS” & “PERFORMANCE”
A. Option 1: Single Leg/Structural
Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 -- Alternating Cossack Squats x 8-12 reps @ 20X0
Minute 2 -- Hollow Hold/Rocks x 30-40 seconds
Minute 3 -- Supinated Grip Strict Pull-ups x 6-10 reps @ 20X0
Minute 4 -- Banded Upright Rows x 10-15 reps @ 2011
For the Cossack Squats, hold a KB or DB in a Goblet position if able; if you need an assist here, hold onto an upright or ring for support
Option 2: Snatch Work
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + 2 Overhead Squats @60-75% of Snatch
Only build beyond these percentages if your technique is flawless.
B. Every 90 seconds, for 12 minutes (4 sets):
Station 1 — Back Rack or Goblet Cyclist Squats x 5-7 reps @ 3011
Station 2 — Alternating Dumbbell Hammer Curls x 16-20 reps @ 2010
*Try to increase loading on the Cyclist Squats from 11.2.2022
C. Every 3 minutes, for 12 minutes (4 sets):
10-15 Dual Dumbbell Bent Over Rows @ 20X0
15/12 Calorie Bike Erg Sprint
*Just like last week, these are HIGH EFFORT sprints on the bike; note your time for only the bike portion of each set, and try to seriously push the pace.
“ENDURANCE (AKA SWEAT SESH)”
Every 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski
