Monday 11.13.2023

*Coach’s Notes: New training block starts today! More details in this week’s email.

“FITNESS” & “PERFORMANCE”

A. Three working sets of:
Tempo Back Squat x 5 reps @ 32X1
Rest 2 minutes

*Perform 1 warm-up set at a moderate weight, then your first working set at a 7/10 RPE. From here, look to maintain the same weight, or make slight increases for your subsequent two working sets. Goal is to establish working weights this week that allow you to maintain a perfect tempo with a solid effort.
**For those that are newer to squatting, perform Goblet or KB Front Squats for sets of 8-10 at the prescribed tempo.

B. Three sets for max reps 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
Rest 60 seconds

C. Two sets of:
Single Arm Dumbbell or Kettlebell Row x 12-15 reps @ 20X1
Rest 30 seconds
Plank or Weighted Plank Hold x 40-60 seconds
Rest 60 seconds

Cooldown
One or Two sets of:
Couch Stretch x 40-60 seconds each side
Single Arm Wall Prayer Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
600 Meter Bike Erg
300 Meter Run or Row
200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.