Tuesday 11.22.2022

*Coach’s Notes:

Once again, be mindful of the tempo here on your Front Squats! We’ve moved from a 33X1 tempo to a 22X1 tempo, meaning that you should be loading these with more than you did for the same rep scheme at the slower tempo. Also, we’ve reduced the reps from last week, so you should be building off of those weights (provided you hit all of your reps in that session).

For the conditioning, if you don’t have Toes to Bar yet, perform these as Strict Hanging Knee Tucks. If your shoulders can’t handle hanging from the bar, perform Supine Toes to Bar (lying on the floor, bringing your toes up to an upright), or V-Ups.

“FITNESS” & “PERFORMANCE”

A. Squat/Pull Prep
Two sets, for quality, of:
Deep Squat Thoracic Rotations x 10 reps (slow and controlled)
Hand Supported Knee Over Toe Split Squats x 12 reps each leg
(elevate the front foot as needed to get your hamstring to cover your calf in the bottom position, while maintaining an upright torso)
Banded Lateral Walk x 20 steps each side
Passive Hang from Bar x 30-40 seconds

B. Pause Squats
Four sets of:
Tempo Front Squat @ 22X1 x 4 Reps
Rest 2 minutes

Perform two warm-up sets, then...
*Set 1 — 7/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

Goal is to increase loading from last week

C. Two sets for max reps/calories of:
90 seconds of Ski Erg (for Calories)
Rest 30 seconds
90 seconds of Wall Balls
Rest 30 seconds
90 seconds of Rowing (for Calories)
Rest 30 seconds
90 seconds of Toes to Bar
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set)