Friday 8.5.2022

*Coach’s Notes: Get warm, lift heavy, finish fast (or kind of fast). That’s all you need to know for today!

“FITNESS”

A. "CNS Prep"
See below

B. Hinge + Scap + Core
Three sets of:
Dumbbell Romanian Deadlift x 8-10 reps @ 4011
Rest 45 seconds
Push-ups x 10-15 reps @ 2011
Rest 45 seconds
Supinated Grip Hang from Bar x 30-45 seconds
Rest 45 seconds
Piked (or Supine) Leg Lift-Overs x 16-20 reps
Rest 45 seconds

C. Conditioning: Aerobic/Core Work
Four or Five sets @sustainable pacing:
200 Meter Run or 400 Meter Bike
100ft Dual Kettlebell Front Rack Carry
30 Second Hollow Hold
Rest walk 45-60 seconds between sets

“PERFORMANCE”

A. CNS Prep
Three sets of:
3 Burpees with a max vertical jump
Rest 10 seconds
6-8 Ball Slams as fast as possible
Rest 10 seconds
100ft Shuttle Run (25-ft segments)
Rest 60-90 seconds

B. Absolute Strength: Hinge + Press

Four sets of:
Sumo Deadlift x 4 reps @ 21X1
Rest 60 seconds
Ring or Parallel Bar Dips or Bench Dips x 6-10 reps
Rest 90 seconds

*Try to build off of prior weeks on the Sumo Deadlift

C. Conditioning: Chipper
For time:
800 Meter Run
40 Power Cleans (135/93 lb)
20 Burpee Box Jump-Overs (24/20")

“ENDURANCE (AKA SWEAT SESH)”

Bike, Row, or Run:
30 Seconds @easy
30 Seconds @moderate
30 Seconds @tough (but could sustain for 1 full minute at least)
30 Second rest walk
x 6-8 rounds (12-16 minutes)

Rest 4 minutes, then repeat for 6-8 more rounds