Tuesday 10.15.2024

*Today is the start of a new training cycle. If you missed this week’s email, here is the layout for the upcoming weeks:

Day 1 - Back Squat + Upper Pulling
Day 2 - Push Press + Hinge Accessory
Day 3 - Snatch + MAP (Aerobic Intervals)
Day 4 - Front Squat + Upper Gymnastics
Day 5 - Deadlift + Horizontal Pressing
Day 6 - Single Leg + MAP
Day 7 - Clean & Jerk
Day 8 - Gymnastics + Conditioning

*Note that Saturday may not have focused strength work (though the movement patterns should still match up), and Sunday doesn’t count as a “day,” programming-wise.

For all program-related questions, please email Coach Adam by clicking here!

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Back Squat x 5 reps @ 22X1
Rest 90 seconds
Supinated Grip Strict Weighted Pull-ups x 3-5 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 7/10 RPE; for this first week, err on the side of lighter than heavier, and focus on depth, tempo, and maintaining good positions. For beginners to Squatting, or those that need to dial in their technique, substitute the Back Squats with 8-10 Goblet Squats at the same tempo.

B. Against a 5-minute clock, complete:
400 Meter Run
followed by as many rounds and reps as possible of...
10 Front-Racked Reverse Lunges (115/73 lb) or Goblet Reverse Lunges
5 Burpees

Rest 2 minutes, then repeat for a second set. Score as total rounds and reps completed across both sets.

C. Two or Three sets of:
Single Arm Dumbbell Row x 10-12 reps each arm @ 20X0
Rest as needed
Plank or Weighted Plank Hold x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

Rest 2-3 minutes

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

*Try to increase your pace from your 90-second intervals two weeks ago (if you did them).