Monday 7.12.2026

*Welcome to the first day of our 8-week Summer training block. Here is the layout for the coming weeks:

Day 1: Back Squat
Day 2: Bench Press
Day 3: Power Clean/Hinge
Day 4: Front Squat/Single Leg
Day 5: Jerk Technique/Upper Pressing
Day 6: Gymnastics/Conditioning
Day 7: Snatch/Hinge
Day 8: Conditioning

Please note that the specific movements mentioned will be the focus for “Performance,” while “Fitness” will generally have more variety within the same movement patterns. See this week’s email for more details!

For today, we are starting out our Back Squat cycle with some higher rep work. Use these to re-tool your squat technique under moderate loading for your first sets, and only make your final two sets tough to complete.

“FITNESS” & “PERFORMANCE”

A. Strength
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
Set 1 — 10 reps | RPE 7
Set 2 — 8 reps | RPE 8
Set 3 — 6 reps | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10+ reps)
​
Perform 1-2 warm-up set to find a good starting weight on the Back Squat. Increase the loading each set as the reps decrease, and RPE increases.

B. Strength Balance: Upper Pulling
Two or Three sets of:
Three Point Single Arm Dumbbell or Kettlebell Row x 8-10 reps/arm @ 20X0
Rest 30 seconds
Banded Face Pull x 12-15 reps @ 20X0
Rest 60 seconds

C. Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Front-Racked Forward Lunges (step forward and drive back to standing for each rep)
50 Double-Unders (or 10/8 Calorie Machine)

*Choose a loading that will challenge you to go unbroken on your lunges; recommended weights are 95/63 lb

OR

"PUMP" Single Leg + Core
Three sets of:
6-8 Front Racked Forward Lunges each leg @ 20X0 (Barbell or Dumbbells)
15-25 Banded Glute Bridges
30 Second Side Plank variation each side

“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
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*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