Tuesday 10.11.2022

Oct 10

“FITNESS”

A. Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – Dumbbell or Kettlebell Hamstring March x 12-14 reps @ 3011
Station 2 – Barbell Hip Thrusts x 6-7 reps @ 20X1
Station 3 – Front Leaning Rest on Rings x 30-40 seconds
Station 4 – Double-Under Practice x 60 seconds

B. Every 4 minutes, for 12 minutes (3 sets):
20/16 Calorie Echo Bike

The goal of these sets are FULL EFFORT -- you will have ample time to recover between each, so push yourself to see how quickly you can complete these sprints.

“PERFORMANCE”

A. Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
If you are newer to Deadlifting, but feel ready to challenge yourself (safely), work up to a heavy set of 3 or 5 over this time period.

B. Every 4 minutes, for 12 minutes (3 sets):
20/16 Calorie Echo Bike

The goal of these sets are FULL EFFORT -- you will have ample time to recover between each, so push yourself to see how quickly you can complete these sprints.

“OLYMPIC WEIGHTLIFTING”

A. Snatch + Overhead Squat
*Set 1 – 3 reps @ 70% (1 Snatch + 1 OHS, repeated for 3 reps)
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-7 – 2 reps @80%
Rest 90-120 seconds

B. Clean + Front Squat + Jerk
*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-6 – 2 reps @80%
Rest 90-120 seconds

C. Accessory Work - Coach's Choice