Monday 8.21.2023

Aug 20

*Program Notes: We are entering our final three weeks of this cycle, so we will be “peaking,” in terms of strength work. This means that, for the “Performance” track, we will see slightly lower overall volume, but greater intensity in our core lifts. There will still be days with accessory work, and “Fitness” will be keeping to the usual, more balanced approach in terms of volume vs. intensity, but, overall, expect to see lower rep ranges, higher percentages, and more time to focus on your main lift of the day.

Our final week of this cycle will start with the Labor Day 5k on Monday, September 4th — stay tuned for more details on that!

“FITNESS”

A. Three sets of:
Back Squat or Goblet Squat x 8 reps* @ 3011
Rest 45 seconds
Supine Ring Rows x 10 reps @ 2110
Rest 45 seconds
Side Plank or Weighted Side Plank x 30-40 seconds each side
Rest 45 seconds

*Try to use the heaviest weights you lifted on 8.11.2023, but for 2 additional reps each set. Perform 1-2 warm-up sets prior to starting your working sets here.

B. Every 8 minutes, for 24 minutes (3 sets) for times:
30/24 Calorie Row
20 Walking Lunges with Kettlebells
400 Meter Run or Ski Erg

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
Back Squat x 3 reps

*Sets 1-2 – 3 reps @ 70-80%
*Sets 3-4 – 3 reps @ 80-85%
*Sets 5-6 – 3 reps @ 85-90%

B. Every 8 minutes, for 24 minutes (3 sets) for times:
30/24 Calorie Row
20 Walking Lunges with Kettlebells in Farmers Hold (24/16 kg)
400 Meter Run

*For those that can handle it, try upping the KB weights to 32/24 kg each hand.