Monday 6.17.2024

*Coach’s Notes: Welcome to Day 1 of our current training cycle! Today’s focus will be on leg strength and upper body pulling.

If you choose the “Fitness” track for today, your Pull-up work will fall in Part A; if you go with “Performance,” the focus will be purely on heavy Back Squats for Part A, with Pull-ups (or Muscle-Ups) in the conditioning portion.

A quick note on the percentages for “Performance:” base these off of your most recent 1-RM Back Squat, or use this week to feel things out; we will be increasing the loading on these working sets over the coming weeks.

“FITNESS”

A. Five sets of:
Back Squat x 6 reps @ 30X1
Rest 60 seconds
Supinated Grip Strict Pull-ups x 4-6 reps @ 21X1
Rest 60 seconds

B. Against a 9-minute clock, complete:
600 Meter Run
followed by as many rounds and reps as possible of...
12 Single Arm Kettlebell or Dumbbell Front Rack Walking Lunges
12 Plank Kettlebell or Dumbbell Drag Throughs

C. Two or three sets of:
Weighted Hollow Hold/Rock x 30 seconds
Rest as needed
Banded Face Pulls x 12-15 reps @ 20X1
Rest as needed

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:

Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%

*Set 4 – 3 reps @ 85%

*Set 5 – 5 reps @ 80%

*Set 6 – Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)

B. Against a 9-minute clock, complete:
600 Meter Run
followed by as many rounds and reps as possible of...
12 Single Arm Kettlebell Front Rack Walking Lunges (70/53 lb)
3/2 Bar Muscle-Ups or 5/3 Strict Pull-ups

C. Two or three sets of:
Weighted Hollow Hold/Rock x 30 seconds
Rest as needed
Banded Face Pulls x 12-15 reps @ 20X1
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)