Monday 10.28.2024

Coach's Notes: Be mindful of the tempo on the Deadlifts, as we are working here on a slower eccentric, as well as a pause on the floor for each rep. When the barbell reaches the floor, do not relax — keep the same level of tension that you would if you had never put it down, but start each rep from a dead-stop (no touch-and-go reps here). Between sets, we will be completing some Cross Bench Pull-Overs, with the intention of working on active range of motion through the shoulders and thoracic spine.

For the Bench Press, aim to make the final two reps of your final two sets a challenge (same goes for the Deadlift).

Additionally, some of us may respond better to working lighter, higher rep hinge variations, so feel free to up the rep count here to 6-8 reps if you are newer, or work on Barbell Hip Thrusts for 8-12 reps if you want to loading on the spine.

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets) of:
Deadlifts x 5 reps @ 31X1 tempo

*During your rest periods, complete 8-10 Cross Bench Pull-Overs, focusing on keeping a braced core.

B. Every 2:30, for 10 minutes (4 sets):
Bench Press (Barbell or Dumbbells) x 6 reps @ 20X1
Rest 30 seconds
Banded Face Pull x 12 reps @ 11X1

*Perform 2 light-to-moderate warm-up sets before starting your working sets on the Bench Press.

C. Every minute, on the minute, for 10 minutes:
10 Russian Kettlebell Swings
5 Burpees

Choose a Kettlebell weight that allows for a fast, explosive swing. Try to move as quickly as possible on the Burpees. If you want to avoid any more hinging after Part A, substitute a 5/4 Calorie Bike Erg or Ski for the swings.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.