Monday 7.10.2023

*Coach’s Notes: Today we will be building off of the workout that we completed on 6.30.2023, using a slightly different format than we did that day. Instead of alternating between the Deadlift and Close Grip Bench Press, we will complete our Deadlift sets first, then move on to the Bench.

Just to reiterate the points of performance from that day:

Note the tempo on the Deadlifts, as we are working here on a slower eccentric, as well as a pause on the floor for each rep. When the barbell reaches the floor, do not relax — keep the same level of tension that you would if you had never put it down, but start each rep from a dead-stop (no touch-and-go reps here).

The Close Grip Bench is just slightly narrower than a typical bench, with elbows staying in a bit closer to the body, and making for a slightly longer range of motion than a wider grip version. Aim to make the final two reps of your final two sets a challenge (same goes for the Deadlift).

Additionally, some of us may respond better to working lighter, higher rep hinge variations, so feel free to up the rep count here to 6-8 reps if you are newer, or work on Barbell Hip Thrusts for 8-12 reps if you want to loading on the spine.

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets) of:
Deadlifts x 4 reps @ 31X1 tempo (building in load from 6.30.2023)

*Optional: During your rest periods, take 30-40 seconds to work on appropriate skills on the Rings (Dips, Support Holds, Muscle-Ups, etc).

B. Every 2:30, for 10 minutes (4 sets):
Close Grip Bench Press x 6 reps @ 20X1
Rest 30 seconds
Banded Face Pull x 12 reps @ 11X1

*Perform 2 light-to-moderate warm-up sets before starting your working sets on the Bench Press

C. Every minute, on the minute, for 10 minutes:
10 Russian Kettlebell Swings
5 Burpees

Choose a Kettlebell weight that allows for a fast, explosive swing. Try to move as quickly as possible on the Burpees. If you want to avoid any more hinging after Part A, substitute a 5/4 Calorie Bike Erg or Ski for the swings.

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 40 minutes (10 sets):
300/250m Row
600/500m Bike Erg

*Note times for each set, shooting for lowest total working time