Monday 6.26.2023

Coach’s Notes: Day 1 in this training cycle will focus on two main movement patterns: Squatting Strength, and Upper Body Pulling (for more details on the upcoming week’s programming, check the post here).

Use this first week on the Back Squats to feel out loading, and maintain solid tempo and positions throughout your sets. We will speed up the tempo in the coming weeks, so don’t worry if you’re not working at maximal efforts and loading just yet. As noted, we can also choose to substitute a Goblet Squat or Kettlebell Front Squat here.

The conditioning for today will add in some volume on the Reverse Lunge, and we will finish out the day with some Single Arm Pulling and Core work.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Squat x 6 reps @ 30X1
Rest 90 seconds
Supinated Grip Strict Weighted Pull-ups x 4 reps @ 21X0
(if you do not have Strict Pull-ups yet, perform Assisted or Negative-Only Pull-ups)
Rest 90 seconds

Aim to load all of your working sets at a 7/10 RPE. For beginners to Squatting, or those that need to dial in their technique, substitute the Back Squats with 8-10 Goblet Squats at the same tempo.

B. Against a 5-minute clock, complete:
400 Meter Run
followed by as many rounds and reps as possible of...
10 Front-Racked Reverse Lunges (115/73 lb) or Goblet Reverse Lunges
5 Burpees

Rest 2 minutes, then repeat for a second set. Score as total rounds and reps completed across both sets.

C. Two or Three sets of:
Single Arm Dumbbell Row x 10-12 reps each arm @ 20X0
Rest as needed
Plank or Weighted Plank Hold x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run or Row @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds