Thursday 8.4.2022
*Coach’s Notes: See last Thursday for some notes on the Knee Over Toe Split Squats. Think of this as weighted (if able) mobility work, shooting for full range of motion through the ankle, hips, and knees. Use a hand for assist and foot elevation to start, then remove the elevation, then remove the hand assist, THEN add load. These should also be PAIN FREE, so keep that in mind as you work the progressions.
Pick your poison on Part B, but note the tempo on the Cyclist Squats in the “PUMP” option — the 5 reps should take no less than 30 seconds to complete, so don’t cheat this aspect.
The partner workout should be a tough push all the way through — can any teams get 12+ rounds?
“FITNESS” & “PERFORMANCE”
A. Single Leg + Core Work
Three sets of:
Knee Over Toe Split Squat x 6-8 reps each leg @ 31X1
Rest 45 seconds
Side Plank Clamshell Hip Thrust x 8-10 each side
Rest 45 seconds
Single Arm Bottoms Up KB Rack Carry x 75 feet each arm
Rest 45 seconds
B. Option 1: Intensity-Based Partner Workout
In teams of two, alternate tasks to complete as many rounds and reps as possible in 18 minutes of:
12/9 Calorie Echo Bike
12 Thrusters (75/55 lb)
12/9 Pull-ups
*This is ALTERNATING TASKS, not whole rounds. Push the pace, and don’t let your partner rest 🤪. If the Pull-ups are a big limiter for you, reduce the reps. If you are not about that kipping life, sub 4-6 Strict Pull-ups.
OR
Option 2: Squat + Pull Strength Endurance Session
Every 90 seconds, for 18 minutes (3 sets):
Station 1 -- 5 Goblet Cyclist Squats @3030 tempo + 10 Goblet Cyclist Squats (no tempo)
Station 2 -- 10 Supinated Grip Strict Pull-ups + 30 Second Plank Hold
Station 3 -- 5 Goblet Reverse Lunges @3010 (each leg) + 10 Plank Kettlebell Drag Throughs
Station 4 -- 15 Kettlebell Horn Rows + 30 Seconds of Reverse Snow Angels
“ENDURANCE (AKA SWEAT SESH)”
Bike, Row, or Run:
30 Seconds @easy
30 Seconds @moderate
30 Seconds @tough (but could sustain for 1 full minute at least)
30 Second rest walk
x 6-8 rounds (12-16 minutes)
Rest 4 minutes, then repeat for 6-8 more rounds
