Friday 7.28.2023

*Coach’s Notes: Just as on Monday’s Back Squats, today’s Deadlifts have a descending rep scheme (10 reps, then 8, then 6, then 4); you should aim to build each set, making each set a 7-8/10 on the RPE scale. This means that this is NOT building to a 4-RM (or any rep maxes on the way there). Treat this session as a bit of a back-off, and make your movement perfect — you’ll have plenty of chances to build to heavier sets in the coming weeks.

For the Dumbbell Bench Press (which we will be performing as a superset with the Deadlift), the reps will stay at 10 for all four of your working sets.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Deadlift; 10,8,6,4
Rest 90-120 seconds
Dumbbell Bench Press; 10,10,10,10
Rest 90-120 seconds

There is no specific tempo for either movement; just remain under control. All of your working sets should be an RPE of 7-8/10.

B. Every minute, on the minute, for 16 minutes (4 sets of each):
Station 1 – 4-6 Tall Box Jumps
Station 2 – 120-ft Sandbag Carry
Station 3 – 150/120 Meter Ski Sprint
Station 4 – Rest

*Record times for each Ski Sprint

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)