Friday 8.11.2023

*Coach’s Notes: For the “Performance” Squat/Pull-up strength work, the approach will be the same as the past three weeks: you will alternate between the two movements, for four sets of each, with a descending rep scheme.

However, for this week, the Back Squat will go from 6, to 4, to 2, then finish with a set of 8; the goal is to make all of these sets as heavy as possible, using what you’ve done in the weeks prior as a guide. The final set of 8 should be pretty much an 8-rep max.

On the Weighted Pull-ups, you’ll go from 3, to 2, to 1, then finish with an AMRAP set of unweighted Pull-ups. The same idea as above applies here. Just as before, if you don’t have strict weighted pull-ups, perform 4-6 assisted or negative Pull-ups each set.

For “Fitness,” try to make all of your Squat sets challenging, while, of course, focusing on quality movement.

“FITNESS”

A. Four sets of:
Back Squat or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
Single Arm Dumbbell Row x 6-8 reps @ 21X1
(try to increase in loading from last week's sets)
Rest 45 seconds
Plank Walk-Ups x 12-20 reps
Rest 45 seconds

B. "PUMP" Conditioning Option
Three or Four sets of:
12-16 Kettlebell or Dumbbell Walking Lunges @ 20X0
Rest 15 seconds
8-12 Dumbbell Reverse Flies @ 20X0
Rest 15 seconds
8-12 Dumbbell Hammer Curls @ 20X0
Rest 15 seconds
15 Second Bike Erg or Ski @ high effort
Rest 60-90 seconds

“PERFORMANCE”

A. Four sets of:
Back Squat; 6,4,2,8
Rest 90-120 seconds
Pronated Grip Strict Weighted Pull-up; 3,2,1, Max Reps Unweighted
Rest 90-120 seconds

There is no specific tempo for these reps; just remain under control. See the above notes regarding the rep schemes and loading.

B. Against a 12-minute clock, complete:
60/48 Calorie Echo Bike
followed by as many rounds and reps as possible of...
4 Bar-Facing Burpees
8 Front Racked Reverse Lunges (115/73)
24 Double-Unders

“ENDURANCE (AKA SWEAT SESH)”

Two sets of:
Row 500 Meters @ 85-90%
Run 500 Meters @ easy pace
Row 400 Meters @ 85-90%
Run 400 Meters @easy pace
Row 300 Meters @ 85-90%
Run 300 Meters @easy pace
Row 200 Meters @ 85-90%
Run 200 Meters @easy pace
Row 100 Meters @ 90-95%
Run 100 Meters @easy pace
Rest walk 5 minute between sets