Friday 9.2.2022

*Reminder: Labor Day 5k is this MONDAY at Blackstone Boulevard. Meet at the corner of Irving and Blackstone at 9am — NO CLASSES this day

*Coach’s Notes: Today is the first DEADLIFT session of this cycle! If you know your 1-RM, try to stay close to the prescribed percentages — if you don’t (or if you’ve never tested), then base these sets off of feel for today.

The conditioning tester should be a fast, high effort "sprint.” Of course, you’ll want to control your output for the first couple of minutes, but try to push the pace as much as possible. For the Barbell, you can choose to perform a Snatch or Clean & Jerk. If you’re using Dumbbells, choose a weight that you could move for at least 10 reps unbroken if you were fresh.

On the “PUMP” side of things, you’ll be hitting a full-body workout in an Every-90-Second format. Choose loading that challenges you, while keeping great technique and tempo throughout.

“FITNESS” & “PERFORMANCE”

A. Absolute Strength
Five sets of:
Deadlift
*Set 1 – 10 reps @ 50%
*Set 2 – 8 reps @ 60%
*Set 3 – 6 reps @ 65%
*Sets 4-5 – 5 reps @ 70-75%
Rest as needed

If you do not know your current 1-RM Deadlift, base these sets off of feel this week. Nothing should feel like more than an 8/10 effort.

B. Sprint Tester
For time:
40/30 Calorie Echo Bike
40 Ground to Overhead (95/63 lb) or Dumbbell Ground to Overhead

*Compare to 10.13.2021 (Note: We had a 7-minute time cap last time around — try to keep this in mind, but still finish the reps even if you go slightly over.)

C. (Optional Accessory) Two sets of:
KB Horn Curl x 12-15 reps
Rest 15-20 seconds
Banded Overhead Tricep Extensions x 20-25 reps
Rest 15-20 seconds
Single Leg Glute Bridge Hold x 20-30 seconds each side
Rest 15-20 seconds

“PUMP”

Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Barbell Hip Thrust x 8 reps @ 2011 + 15-20 second Iso-Hold at the top of the last rep
Station 2 – Alternating Kettlebell or Dumbbell Strict Press x 8-10 reps each arm @ 2010
Station 3 – Hollow or Deadbug Hold x 40-60 seconds
Station 4 – Sandbag Carry x 150 feet
Station 5 – Bench or Stationary Dips x 10 reps @ 3111 or Tempo Push-ups x 10 reps @ 3111
Station 6 – Dumbbell Hammer Curls x 10 reps @ 2121

“ENDURANCE (AKA SWEAT SESH)”

3 sets of Run, Row, or Ski
500m at moderate pace,
400m at fast pace,
300m at faster pace,
200m at fastest pace,
100m at max effort
*Rest: 100m walk b/t all reps and sets.

*If using the Bike Erg, double the distances!