Thursday 7.28.2022

*Coach’s Notes: Progressing today on the 1 and 1/4 Back Squat and Single Arm DB Row from last week; instead of adding load, we are looking to increase the REPS that we do each set, using the same weight as last time (if possible). Of course, if those weights are/were easy, feel free to bump it up!

Two options again today for finishing work. If you are doing the structural/”pump” side of the things, be sure to check out the videos, and take your first set to get the hang of any of the movements that might be new for you. If you are doing the conditioning intervals, aim to have at least 60 seconds of rest after each set.

Enjoy!

“FITNESS” & “PERFORMANCE”

A. Hip/Knee Prep
Two sets of:
Knee Over Toe Split Squat x 6-8/side
Banded Skater Walk x 16-20 steps forward and backward
Bottom of Squat Hold x 30-40 seconds

B. Absolute Strength: Squat + Pull
Three sets of:
1 and 1/4 Back Squat x 6-7 reps @ 31X1
Rest 60-90 seconds
Single Arm Dumbbell Row x 8-10 reps @ 30X1
Rest 60-90 seconds

*Your goal for today is to use your heaviest weights from last week (7.18.202), but for 1 additional rep each set (2 additional reps on the Dumbbell Row)

C. Option 1 : Mixed Modal Conditioning Sets
Every 4 minutes, for 16 minutes (4 sets):
100 Meter Run
10 Wall Balls
10 Alternating Dumbbell Snatches
10 Wall Balls
100 Meter Run

OR

Option 2: PUMP/Structural Work
Three or four rounds (in 16 minutes) of:
Curtsy Drop Lunge x 6/side @ 3011 (perform all reps on one side, then switch — hold DBs if able)
Side Plank Clamshell Hip Thrust x 8-10/side
Tall Kneeling Kettlebell Crush Grip Curls x 10-12 reps @ 2111
Plank Walk-Ups x 12-16 reps

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets