Monday 6.27.2022

*Coach’s Note: Today’s “Performance” Part A is a chance to test your Back Squat 1-rep max, which we last tested in April. If you are feeling good, go for some big weights; if not, consider doing “Fitness” for your strength work, and focusing on solid mechanics and tempo at more manageable loads.

“FITNESS”

A. Four sets of:
Back Squat x 4-6 reps @ 30X1
Rest 45 seconds
Three Point Single Arm Row x 6-8 each arm @ 30X1
Rest 45 seconds
Plank or Weighted Plank x 30-40 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Pull-Ups
6 Strict Handstand Push-Ups or L-Seated DB Presses
9 Dumbbell Box Walk-Overs

"PERFORMANCE"

A. Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

Your goal is to use sets 6-8 to establish today’s 1-RM Back Squat.
Compare to 4.11.2022

B. Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Strict Handstand Push-Ups
12 Box Jumps (30″/24″)

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets