Monday 3.2.2026

*New training cycle starts today! The focus for our squatting work today is on building strength in the bottom position, utilizing a 2-second pause on each rep. Don’t feel the need to push the loading too much this first week, and instead try to set yourself up to consistently progress during this cycle.

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 working sets):
Tempo Back Squat
*Set 1 — 5 reps @ 32X1 - RPE 7
*Set 2 — 5 reps @ 32X1 - RPE 8
*Set 3 — 5 reps @ 32X1 - RPE 9
*Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X0

Increase loading each set to hit the prescribed effort. Focus this first week on perfect mechanics and tempo.

B. Conditioning
Every 5 minutes, for 15 minutes (3 sets):
30/25 Calorie Row
20 Wall Balls
10 Hang Power Cleans or Dumbbell Hang Power Cleans

The Hang Power Cleans should be on the heavier side here, and not necessarily unbroken. A target weight we've used in the past was 165/115, but go with what you are able to move effectively under fatigue.

OR

"PUMP"
Three sets of:
Supinated Grip Strict Pull-ups x 6-8 reps (or Pull-up Negatives x 4-6 reps)
Rest as needed
Single Arm Kettlebell Suitcase Drop Lunge x 8-10/side @ 20X0
Rest as needed
Single Leg Kettlebell Glute Bridge (elevate front foot if able) x 10-15/side @ 20X0
Rest as needed

C. Two or three sets of:
Three Point Single Arm Dumbbell Row x 10-12 reps each arm @ 21X0
Rest as needed
Plank or Weighted Plank Hold x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 9 minutes, for 36 minutes (4 sets):
300/270 Meter Ski
600/540 Meter Row
900/810 Meter Bike Erg

*Scale the distances such that you get at least 2 minutes of rest between intervals