Tuesday 2.21.2023

*Coach’s Notes:

• The tempo on the “Fitness” squats is VERY SLOW. Only load these such that you are able to maintain this slow of a lowering (6 seconds), a tight pause (2 seconds), then ascend back up smoothly. For the Dumbbell Rows, try to exceed the weights you used last Monday on the accessory work — or just try to make these tough for the rep range.

• As noted, “Performance” Front Squats should be heavy, but not necessarily a 1-RM. You’ll have another crack at testing this soon, so just try to see where you are at today under relatively short rest.

• Conditioning Intervals should take anywhere from 2:00-2:45 to complete, but the Ski portion MUST be finished in under a minute (you’ll most likely have someone following behind you on the next minute).

“FITNESS”

A. Three sets of:
Tempo Front Squat or Front-Racked KB Squat x 5 reps @ 6211
Rest 60 seconds
Single Arm Dumbbell Row x 8-10 reps @21X0
Rest 60 seconds

B. Every 4 minutes, for 16 minutes (4 sets) for times:
200/160 Meter Ski Erg
4 Shuttle Runs (25-Feet Out & Back = 1 rep)
16 Air Squats

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90+%
*Set 6 – 1 rep @ 90+%

The goal here is to finish out with 2 heavy singles on the last sets; if you feel good, go for a PR, but if not, just make these challenging for the day.

B. Every 4 minutes, for 16 minutes (4 sets) for times:
200/160 Meter Ski Erg
4 Shuttle Runs (25-Feet Out & Back = 1 rep)
8 Front Squats (135/93 lb)

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles