Monday 5.6.2024

*Program Note: This is the fifth week of our current training cycle, so we are back to the same layout as Week 1. Expect to work with heavier weights on the main movements that we’ve been building on over the past several weeks:

Monday - Back Squat + Upper Pulling
Tuesday - Push Press
Wednesday - Power Clean
Thursday - Front Squat + Upper Gymnastics
Friday - Bench Press + Hinge

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Squat x 6 reps @ 30X1
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 8/10 RPE

*Note the change in tempo from prior weeks; we are no longer holding that pause in the bottom position, but still maintaining a 3-second eccentric on each rep.

B. Two or three sets (10-12 minutes) of:
Left Side Kettlebell Offset Reverse Lunge x 8-10 reps @ 20X1
Rest 15-20 seconds
Mixed Grip Strict Pull-up x 3-5 reps @ 21X0
Rest 15-20 seconds
Right Side Kettlebell Offset Reverse Lunge x 8-10 reps @ 20X1
Rest 15-20 seconds
Mixed Grip Strict Pull-up x 3-5 reps @ 21X0
(switch hand positions from what you did the first time)
Rest 60-90 seconds

*If you are strong on the Pull-ups, try adding load to these sets

C. Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Row, Bike or Ski
Burpees

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total