Thursday 2.8.2024

*Coach’s Note: The Cyclist Squat is intended to place more focus on the knees, and specifically the VMO; perform these with as upright of a torso as possible, allowing the knees to track forward over the toes. For most of us, don’t expect to load these as heavily as you might a typical Back Squat.

“FITNESS” & “PERFORMANCE”

A. Three working sets of:
Cyclist Back Squat x 6-8 reps* @ 40X1
Rest 60 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 60 seconds

*Warm-up Set 1: 10 reps @ Easy
*Warm-up Set 2: 8 reps @ Moderate
*Working Sets: 6-8 reps @ RPE 7-8/10 RPE

B. Two working sets of:
Dumbbell Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest 15 seconds
Banded Face Pulls x as many quality reps as possible in 30 seconds
Rest 60 seconds

Perform 1 warm-up set of 6-8 reps on the Reverse Flies to determine a weight that will feel like a 7-8/10 RPE on your two working sets.

C. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Balls
6 Shuttle Runs (25-ft down and back = 1)
12/9 Calorie Row, Ski, or Bike

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/10 Calorie Row