Friday 12.9.2022

*Coach’s Notes:

• As noted below, the Front-Racked Reverse Lunge should be completed all on one leg, then switching to the other (so, not alternating). Work as heavy as you can while maintaining tempo and an upright torso.

• For the “Fitness” conditioning, try to choose a loading for the Goblet Squats and Kettlebell Swings that will allow you to work continuously for each 30 second interval. For the Bike/Row/Ski, choose two different machines (ideally something you haven’t used yet this week, if possible).

• For the “Performance” conditioning: The focus here is lifting heavy under fatigue, and the score is MAX LOAD lifted over all 5 sets. So, if you Snatch 100 lbs for all 4 reps on your first set, your score is 400. You can change weights between sets, but not within the set. For the purpose of sharing Bike Ergs, you must be finished with your 800 Meters in 2 minutes or less.

“FITNESS”

A. Three sets of:
Barbell or Kettlebell Front Racked Reverse Lunge x 6-8 reps each leg @ 30X1
(perform all of your reps on one leg before switching to the other -- rest if needed between legs)
Rest 45 seconds
100-ft Uneven Carry each side
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry. Switch after 100 feet)
Rest 45 seconds
Banded Face Pulls x 15-20 reps @ 10X1
Rest 45 seconds

B. Every minute, on the minute, for 20 minutes (5 sets) for max reps/calories:
Minute 1 – 30 seconds of Goblet Squats
Minute 2 – 30 seconds of Row, Ski, or Echo Bike*
Minute 3 – 30 seconds of Kettlebell Swings
Minute 4 – 30 seconds of Row, Ski, or Echo Bike

*Choose 2 different cyclical modalities for Stations 2 & 4. Note calories and reps achieved at each station

“PERFORMANCE”

A. Take 12-15 minutes to build to 80-90% of your 1-RM Snatch

then...

B. Every 4 minutes, for 20 minutes (5 sets) for max load:
800 Meter Bike Erg
4 Snatches

You may only take 5 Snatch attempts each set. Score is total load lifted across all 5 sets.

“ENDURANCE (AKA SWEAT SESH)”

20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets