Monday 5.8.2023

*Coach’s Notes:

• For today’s Bulgarian Split Squats, you’ll be loading with a Barbell in a back-racked position (just like a Back Squat). You can take this from the rack, or you may Clean the bar from the floor, if you can get it safely onto your back from there. Focus on the tempo (4-second lowering), and try to make the last two sets heavy.

• If you don’t have Strict Pull-ups yet, you can work on negatives, or other assisted variations here.

• The goal for the conditioning sets is to have at least 45 seconds of rest between intervals. If this is not the case, scale back the Calories on the Rower.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Rack Bulgarian Split Squat x 6 reps each leg @ 40X1 tempo
Rest 45 seconds between legs
Strict Weighted or Bodyweight Pull-ups x 3-5 reps @ 21X0
Rest 90 seconds

B. Every 5 minutes, for 15 minutes (3 sets):
30/25 Calorie Row
20 Wall Balls
10 Hang Power Cleans

The Hang Power Cleans should be on the heavier side here, and not necessarily unbroken. A good target weight would be in the 165/115 range.
If you are newer to the Power Clean, substitute 10-15 Kettlebell Swings at a tough weight.

C (Optional): Two sets of:
Weighted Plank Hold x 30-40 seconds
Rest as needed
Single Arm Dumbbell Row x 10-12 reps each arm
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

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

Rest 5 minutes
x 2 sets