Monday 1.6.2025

*Coach’s Notes: Today is the start of our latest training cycle! For those of your that tested your 1-RM Back Squat last week, the coming six weeks will give you an opportunity to work back up in intensity, and try to improve on that result.

We are starting today’s session with some focused single leg and glute activation work; use these sets to get your lower body primed for your strength work.

In terms of loading on the Back Squat, you should finish this session feeling like you have room to go up in weight.

“FITNESS”

A. Two or three sets, for quality:
8/side Hand Supported Knee Over Toe Split Squats @ 30X1 (hold a DB if needed for more resistance)
16/side Lateral X-Band Walk Steps
20-30 Second Passive Hang

B. Three working sets of:
Goblet Squat x 6-8 reps @ 32X1 tempo
Rest 30 seconds
Ring Rows x 8-12 reps @ 21X0
Rest 30 seconds
Plank Hold x 40-60 seconds
Rest 60 seconds

Perform some warm-up reps to find a good working weight for your Squats.

C. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 — 10-15 Wall Balls
Minute 2 — 15-20 Russian Kettlebell Swings
Minute 3 — 30 Second Ski or Row @ max effort

“PERFORMANCE”

A. Two or three sets, for quality:
8/side Hand Supported Knee Over Toe Split Squats @ 30X1 (hold a DB if needed for more resistance)
16/side Lateral X-Band Walk Steps
20-30 Second Passive Hang

B. Every 3 minutes, for 12 minutes (4 sets):
Back Squat

*Sets 1-2: 8 reps @ 20X1 — RPE 7
*Sets 3-4: 6 reps @ 20X1 — RPE 7

The first week of this progression will be high in the rep count for the Back Squat, but will decrease each week.

C. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 — 5 Power Cleans @70-75% of 1-RM
Minute 2 — 15 Wall Balls
Minute 3 — 45-60 Double-Unders

*Adjust the loading on the Power Cleans as needed to make this workout challenging. If you want an extra push, try using a heavier Wall Ball than you normally would.

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets