Monday 12.11.2023

*Coach’s Notes: Progressing into Week 4 of this training cycle, we have taken away the tempo restriction on the Back Squat, and are hitting some heavy reps. Use the percentages listed as a guide, but use this first week of un-tempo’ed work to find some solid working weights.

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 60-65% of 1-RM Back Squat
*Set 2 – 4 reps @ 70-75%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – Max Reps @ 80%

Base these percentages off of your most recent Back Squat 1-RM

OR

Three sets of:
Back Squat or Goblet Squat x 8-10 reps @ 3010
Rest 30 seconds
Single Arm Trap-3 Raise x 10-12 reps each arm @ 2010
Rest 30 seconds
Jump Rope/Double-Under Practice x 45-60 seconds
Rest 60 seconds

B. Two or Three sets (10 minutes) of:
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest as needed
Weighted Hanging Knee Tuck x 8-10 reps @ 21X0
Rest as needed

C. Against a 5-minute clock, complete:
400 Meter Run, Row, or Ski
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.
Compare to 6.26.2023 (which was good day for running, but use whichever modality you'd like today).

Cooldown
One or two sets of:
Half Kneeling Hip Flexor Stretch x 40-60 seconds each side
Passive Hang x 30-40 seconds

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds