Monday 6.29.2026

*Coach’s Notes: We are going to switch things up a bit as we look toward our next block of training, and do some testing at the beginningof the cycle. The goal here is to set some benchmarks, and create a bit of focus on how we can increase our strength over the coming weeks. Today’s Back Squat 3-RM (along with several other lifts) will be re-tested at the end of the Summer, so be sure to note this number if this is important to you!

Why 3-RM vs. 1-RM? I feel like this is a better overall test for more people, along with being generally safer. Also, if you fail your third rep, then you still know your 2-RM!

“FITNESS” & “PERFORMANCE”

A. Take 15 minutes to build to today's 3-RM Back Squat

*Suggested Loading:
Set 1 — 10 reps @ 3/10 RPE
Set 2 — 5 reps @ 5/10 RPE
Set 3 — 3 reps @ 7/10 RPE
Set 4 — 3 reps @ 8/10 RPE
Set 5 — 3 reps @ 9/10 RPE
Set 6 — 3 reps @ 10/10 RPE
Rest 2 minutes between working sets (and warm up your shoulders for Part B)

OR

Five sets of:
Goblet Squat x 4-6 reps @ 31X1
Rest 30 seconds
Lateral X-Band Walks x 10-15 reps each side
Rest 60 seconds

Build in load to make your final two sets very challenging.

B. One or two sets of:
Strict Pull-ups x Max Unbroken Reps

*These should be Pronated Grip, unless this is painful for you. Goal here is to find your max set of unbroken reps. If using assistance here, choose something that allows for 6-12 reps, and note what you used for future testing/training.

C. Conditioning/Core
Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 150ft Filly Carry (as heavy as possible — switch sides halfway)
Minute 2 — 10/8 Calorie Bike Erg Sprint
Minute 3 — 30 Second Front Leaning Rest on Rings or Plank Hold

*Note times for your Bike Sprint each set. The goal is fastest times across all four sets.

“PUMP”

A. & B. See above

C. "PUMP" Strength
Three sets, not for time, of:
Suitcase Curtsy Squats x 6-8/side @ 30X0
Banded Face Pulls x 12-15 reps @ 20X0
Plank Dumbbell Pull Throughs x 16-20 reps

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds