Monday 1.30.2023
*Coach’s Notes:
Fitness: Push/Pull Volume — start out with a loading on the Strict Press that will feel like a 6/10 effort to start your sets, and add weight if able. Look back to what you used on 1/19 or 1/9 for reference of where to begin. For the Ring Rows, set a body angle that makes these reps challenging, elevating the feet on a box or bench if needed to do so.
Performance: Snatch work — use the lighter Hang Snatches at the beginning to dial in your technique and speed under the bar, then carry that into your heavier Snatches from the floor.
EMOM work — your first two sets should feel manageable, and get tougher as your progress through the workout. Choose calories, rep counts, and loading that will allow you to move well throughout.
“FITNESS”
A. Every minute, on the minute, for 14 minutes (7 sets of each):
Station 1 — Barbell or Dumbbell Strict Press x 4-5 reps
Station 2 — Supine Ring Row x 6-8 reps
Aim to make your last 2 sets of each exercise an 8/10 effort.
B. Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 15/12 Calorie Echo Bike*
Station 2 – 12-16 Box Step-Ups
Station 3 – 10-12 Hanging Knee Tucks or 15-20 V-Ups
Station 4 – 8-10 Dumbbell Bench Press (tough, but unbroken)
*Adjust the calories (and reps) such that you can complete your first sets comfortably under 40 seconds.
“PERFORMANCE”
A. Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch + Snatch
Build in load from 60% to approximately 85% of your 1-RM Snatch
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep
Start at 85% and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.
B. Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 15/12 Calorie Echo Bike*
Station 2 – 40-50 Double-Unders
Station 3 – 12-15 Toes to Bar
Station 4 – 8-10 Dumbbell Bench Press (tough, but unbroken)
*Adjust the calories (and reps) such that you can complete your first sets comfortably under 40 seconds.
“ENDURANCE (AKA SWEAT SESH)”
Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski
