Tuesday 6.4.2024

*Coach’s Notes: This is the final week of this cycle — expect to see some max effort lifts in the “Performance” programming. If you’ve been building over the past 8 weeks in these movements, use these days to test yourself (provided that you feel good)!

“FITNESS” & “PERFORMANCE”

A. Take 15 minutes to build to today’s 1-RM Push Press

*Be sure that there is NO re-bending of the knees (ie. performing a Push Jerk) on your 1-RM attempts.

OR

Three sets of:
Single Arm Landmine Press x 6-8 reps each arm @ 20X1
Rest 30 seconds
Kettlebell Horn Curls x 10-12 reps @ 21X0
Rest 30 seconds
Side Plank or Star Plank x 20-30 seconds each side
Rest 60 seconds

B. Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 60 Second Filly Carry (switch sides at 30 seconds)
Station 2 – 200 Meter Run
Station 3 – 60 Seconds of Wall Walks (or Push-ups @ 10X1 tempo — focus on solid ROM)
Station 4 – 400 Meter Bike Erg

Track your times for the Run and Bike, with the goal of consistent efforts.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)