Monday 7.25.2022

*Coach’s Notes: Both options for today’s Part A are upper body focused — the first being based around structural hypertrophy and muscular endurance, and the second based on absolute pressing strength. If you found your 5-rep max Strict Overhead Press on July 8th, you can use that number to determine your working sets weights for Option 2.

For conditioning, we have 3-minute on/3-minute off intervals, which tells you that the efforts during your work intervals should be TOUGH (though sustainable). During your (relatively long) rest periods, you can opt to challenge yourself by hold an isometric plank hold for 40-60 seconds.

“FITNESS” & “PERFORMANCE”

A. Option 1: "PUMP" Upper Strength Work
Three sets of:
Half Kneeling Single Arm Arnold Press x 8-10 each arm @30X0
Rest 30 seconds
Supinated Grip Ring Row x 10-12 reps @ 2111
Rest 30 seconds
Dumbbell “Squeeze” Chest Press x 12-15 reps @ 20X0
Rest 30 seconds
Weighted Flutter Kicks x 30-40 seconds
Rest 60-90 seconds

OR

Option 2: Absolute Strength - Vertical Pressing
Strict Overhead Press
*Set 1 – 3 reps @ 80-85% of your 5-RM Strict Press
*Set 2 – 3 reps @ 85-90%
*Set 3 – 3 reps @ 95-100%
*Set 4 – 8 reps @ 80+%
*Set 5 – 8 reps @ 80+%
*Set 6 – 8 reps @ 80+%
Rest 2 minutes

The goal is to perform sets 4-6 at the heaviest loads possible. If you don't have a 5-RM (from 7.8.2022), use these numbers as a percentage of EFFORT.

B. Conditioning Intervals
Against a 3-minute running clock, complete:
18/15 Calorie Echo Bike
immediately followed by as many rounds and reps as possible of:
6 Burpees
9 Dumbbell Push Presses (50/35 lb each hand)

Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.
*Optional Extra Credit: During each rest period, accumulate 40-60 seconds in a Plank Hold from the Elbows.

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets