Wednesday 7.5.2023

*Coach’s Notes: This will be Week 2, Day 1 of our cycle, and we will be building directly off of what we did in our first week of Squatting/Pull-ups.

Aim to go heavier on the Back Squats, and feel free to push the final set to something tough if you are feeling good.

For the pull-ups, try to add weight from last week. If you were doing an assisted version, try to make these tougher, slower, or add an extra rep to each set, depending on what you did.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Squat x 4 reps @ 30X1
Rest 90 seconds
Supinated Grip Strict Weighted Pull-ups x 3 reps @ 21X0
(if you do not have Strict Pull-ups yet, perform Assisted or Negative-Only Pull-ups)
Rest 90 seconds

Aim to load all of your working sets at a 7-8/10 RPE, or simply build from last week (6.26.2023). For beginners to Squatting, or those that need to dial in their technique, substitute the Back Squats with 6-10 Goblet Squats at the same tempo.

B. For time:
400 Meter Run
20 Single Arm Dumbbell Snatches (50/35 lb)
60-ft Single Arm Overhead Walking Lunge (turn around and switch arms at 30-ft)
400 Meter Run
60-ft Single Arm Overhead Walking Lunge
20 Single Arm Dumbbell Snatches
400 Meter Run

Time cap: 15 minutes. Compare to 2.25.2021

C. (Optional) Two or Three sets of:
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Rest as needed
Plank or Weighted Plank Hold x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

35-45 minutes @easy to moderate pace:
1000 Meter Bike Erg
20-ft Forward Bear Crawl
20-ft Backward Bear Crawl
60 Jump Rope Singles
300 Meter Row or Run
40-ft Walking Lunge
20 Second Side Plank each side