Thursday 9.29.2022

*Reminder: Our Olympic Weightlifting Class is back for a 5-week cycle starting this Tuesday, October 4th! Class will run on Tuesdays at 6:30pm, and Thursdays at 5:30pm. There will be one additional day of accessory work written that can be completed during Open Gym on Sundays, for those interested. Please sign up for class via Zen Planner!

*Coach’s Notes: Today is mostly structural-strength-based, with some breathing work at the end. This week has been tough so far, and tomorrow we will be Deadlifting, and bringing some more intensity back to the conditioning. If you would prefer something more intense, consider looking back on a workout you may have missed this week — if you would prefer something more aerobically challenging, consider hitting the “Endurance/Sweat Sesh” listed for this week.

“FITNESS,” “PERFORMANCE,” and “PUMP

A. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — Kettlebell Front Rack Cyclist Squats x 6-8 reps @ 41X1
Station 2 — Single Arm Dumbbell Row x 6-8 each arm @ 20X0

B. Every 75 seconds, for 11:15 (3 sets of each):
Station 1 — Goblet Lateral Step Up x 6 reps each leg
Station 2 — Seated Banded Rows x 12-15 reps
Station 3 — Weighted Hanging Knee Tucks x 8-12 reps

C. Every 4 minutes, for 12 minutes (3 sets):
300 Meter Row
12 Plank Kettlebell Drag Throughs
30 Second Goblet Wall Sit

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)