Monday 8.1.2022

*Coach’s Notes: Today’s “Fitness” Front Squat work is identical to 3 weeks ago (7.11.2022); the goal for today is to complete all of your sets at a heavier load than you did that day (if you were here).

For “Performance,” today is a chance to build to some heavy Cleans, shooting for a tough double with no more than 10 seconds between reps. After that, we will be working on the Clean Pull, arguably the most effective accessory lift for the Clean (when done correctly), other than, perhaps, the Front Squat.

Finally, conditioning intervals today are either lower skill, higher volume squat and core work (“Fitness,”) or higher skill, heavier loading on the “Performance” side of things. If you’re looking for more of a muscular endurance (or “pump”) type of day, go with “Fitness.”

“FITNESS”

A. Every minute, on the minute, for 20 minutes (10 sets of each):
Minute 1 -- Front Squat x 5 reps @ 30X0
(try to increase loading from 3 weeks ago by 5%)
Minute 2 -- Strict Pull-ups x 3-5 reps @21X0

B. Every 3 minutes, for 18 minutes (6 sets):
9-15 Calorie Row
12 Goblet Squats @ 20X0
12 Strict Hanging Knee Tucks @ 11X0

*Choose a Calorie count on the rower that you can consistently finish in 35-45 seconds.

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Squat Clean x 1.1 reps

Start at 50% of your 1-RM, and build in load to today's heavy double

followed by...

Every 90 seconds, for 6 minutes (4 sets):
Clean Pull x 2 reps @ 100-110% of 1-RM Clean

B. Every 3 minutes, for 18 minutes (6 sets):
3 Bar or Ring Muscle-Ups
6 Barbell or Kettlebell Front Squats (heavy, but unbroken throughout)
9 Toes to Bar
12 Jumping Lunges
24 Double-Unders

“ENDURANCE (AKA SWEAT SESH)”

Bike, Row, or Run:
30 Seconds @easy
30 Seconds @moderate
30 Seconds @tough (but could sustain for 1 full minute at least)
30 Second rest walk
x 6-8 rounds (12-16 minutes)

Rest 4 minutes, then repeat for 6-8 more rounds