Monday 5.11.2026

*Coach’s Notes: New training block starts today! More details in this week’s email.

“FITNESS” & “PERFORMANCE”

A. Three working sets of:
Tempo Front Squat x 5 reps @ 42X1
Rest 2-3 minutes

*Perform 1 warm-up set at a moderate weight, then your first working set at a 7/10 RPE. From here, look to maintain the same weight, or make slight increases for your subsequent two working sets. Goal is to establish working weights this week that allow you to maintain a perfect tempo with a solid effort.

B. Three sets for max reps of:
60 Seconds of Strict Pull-ups
60 Seconds of Single Arm Kettlebell Front-Racked Walking Lunges (switch arms at 30-seconds)
60 Seconds of Rowing (for Calories)
Rest 60 seconds

OR

"PUMP"
Three sets, not for time, of:
6-8/side Split Squats or Bulgarian Split Squats @ 30X1
8-10 Barbell or Dual Dumbbell Bent Over Rows @ 21X0
15-20 Banded Glute Bridges @ 20X0

C. Two or three sets of:
Powell Raise x 10 reps each arm @ 3010
Rest as needed
Weighted Deadbugs x 10 reps each leg (slow and controlled)
Rest as needed

Cooldown
Couch Stretch x 40-60 seconds each side
Single Arm Wall Prayer Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
600 Meter Bike Erg
300 Meter Run or Row
200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.