Monday 3.18.2024

*Coach’s Note: Today’s “Fitness” strength segment option is intended for those that want to train the glutes, without the spinal loading of heavy Deadlifts. However, if you are someone who generally follows “Fitness,” but have been progressing in the Clean-Grip Deadlift over the past several weeks, AND feel good about going heavy here, then feel free to follow the “Performance” program for today.

“FITNESS”

A. Three sets of:
Barbell or Dumbbell Hip Thrust x 8-10 reps @ 20X1
Rest 30 seconds
Lateral X-Band Walk x 16-20 step each side
Rest 30 seconds
Tempo Push-ups x 10-15 reps @ 10X1 (hold for 1-second at the top of each rep)
Rest 30 seconds
Straight-Arm Banded Lat Pulldowns x 15-20 reps @ 10X1
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Four working sets of:
Clean Grip Deadlift x (see reps below)
Warm-up Set 1: 9 reps @ Light weight
Warm-up Set 2: 7 reps @ Moderate
then...
Set 1 — 7 reps @ 21X0 - RPE 8
Set 2 — 5 reps @ 21X0 - RPE 8
Set 3 — 3 reps @ 21X0 - RPE 8
Set 4 — Drop back to your Working Set 1 weight and perform a set for max reps @ 20X0 Tempo (stop as soon as your mechanics start to break down)
Rest 2 minutes between sets

We've reduced the reps from last time around; try to increase your loading by 2-5% from that session.
Between your working sets, complete 6-10 Ring or Stationary Dips @ 20X0 tempo

B. Every minute, on the minute, for 20 minutes (4 sets):
Station 1 – 4-8 Strict Pull-ups
Station 2 – 120-ft Sandbag Carry
Station 3 – 8-12 Dumbbell Bench Press @ 20X0
Station 4 – 40-60 Double-Unders (or 16-20 Cobra Box Step-Ups)
Station 5 – 20 Second Side Plank each side

You should be able to complete each station in under 45 seconds. Please adjust the repetitions or loads to ensure that you’re falling under or within that range. If you are very proficient at Strict Pull-ups, try adding weight to these reps.

Cooldown
Shinbox Good Morning x 8-10 reps each side
Child's Pose x 40-60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Two sets of:
Row 500 Meters @ 85-90%
Run 500 Meters (or Bike 1000m) @ easy pace
Row 400 Meters @ 85-90%
Run 400 Meters (or Bike 800m) @easy pace
Row 300 Meters @ 85-90%
Run 300 Meters (or Bike 600m) @easy pace
Row 200 Meters @ 85-90%
Run 200 Meters (or Bike 400m) @easy pace
Row 100 Meters @ 90-95%
Run 100 Meters (or Bike 200m) @easy pace
Rest walk 5 minute between sets