Thursday 12.1.2022

*Coach’s Notes:

• Dual focus today of Squatting + Upper Pulling, along with the opportunity to test (or re-test) the 8-RM Split Squat — something we look to improve upon with decent regularity. This can be loaded with Dumbbells or Kettlebells held at the side, or with a Barbell in a back rack position. The bodyweight intervals are designed to prepare you for this portion of the workout, but spend some time getting acquainted with the Bulgarian set-up before starting your building sets.

• Option 1 on conditioning is intended to combine muscular endurance and sprint efforts. Go VERY HARD on the bike and ski, and only go to 20 seconds if you are not slowing down within the interval; if your output starts to drop off, cut it at 15 seconds.

• Option 2 for conditioning is meant to work on very hard efforts in some mixed work. Move as quickly as possible, set some good times, and see if you can hang on for the last couple of sets.

“FITNESS” & “PERFORMANCE”

A. Bodyweight Intervals
Every 3 minutes, for 12 minutes (4 sets):
15 Cyclist Air Squats
12 Hollow Rocks
9 Scapular Pull-ups (or Ring Rows)
45 Second Bike, Ski, or Row

*Start out at a slowish pace, and ramp up your speed as you go.

B. Split Squat 8-RM + Upper Pull
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg*
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Rest 60 seconds

*The goal for today is to establish your 8-RM Bulgarian Split Squat. Compare to 10.14.2022

C. Conditioning Option 1: Curl + Single Leg Sprints:
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 — 10-12 Crush Grip Dumbbell Curls @30X0 + 15-20 Second Bike Erg Sprint
Station 2 — 16 Dual Dumbbell or Kettlebell Walking Lunges + 15-20 Second Ski Sprint

OR

Option 2: Mixed Modal Sprint Intervals
Every 2 minutes, for 12 minutes (6 sets):
6 Chest-to-Bar Pull-ups or Chin-Over-Bar Pull-ups
6 Thrusters (75/53 lb)
6 Bar-Facing Burpees

*The goal of these sets is to PUSH the pace, and see how fast you can go

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total