Monday 10.16.2023

*Program notes: We are entering Week 5 of this current training cycle, so the week’s layout will follow the same pattern as that of Week 1. We have removed the tempo restriction on the Front Squat, but you should still aim to have solid control of your descent on each rep. Try to work up to your heaviest set of 5 for today, and see how it compares to what you were able to do when we were pausing at the bottom. As before, if you are newer to squatting, and would like to work on establishing solid mechanics before going heavy, perform sets of 8-10 reps of Goblet Squats or Kettlebell Front Squats.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Front Squat x 5 reps
Rest 2 minutes

Start at a 6-7/10 RPE and build to today's heavy set of 5.

B. Two or Three sets of:
Goblet Russian Step Ups x 8-10 reps/leg @ 21X0
Rest 30 seconds
Powell Raise x 10-12 reps/side @ 3010
Rest 60 seconds

C. Complete as many rounds and reps as possible in 5 minutes of:
3 Strict Pull-ups
7 Abmat Sit-Ups
11 Air Squats

Rest 2 minutes, and repeat for a second time through, picking up where you left off on the first set.

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total