Monday 8.18.2025
*Welcome to the first day of a 4-week training cycle to finish out the summer! For the next 4 weeks, the format will look as such:
Day 1: Back Squat
Day 2: Bench Press
Day 3: Power Clean/Clean
Day 4: Front Squat/Single Leg
Day 5: Jerk Technique/Upper Pressing
Day 6: Gymnastics/Conditioning
Day 7: Sumo Deadlift
Day 8: Snatch/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.
“FITNESS” & “PERFORMANCE”
A. Two or three sets (8-10 minutes), for quality, of:
4-6/side Low Switch Cossack Squats (Goblet or Assisted)
8-10 Cross Bench Dumbbell Pull-Overs @ 20X0
10-15/side Lateral X-Band Walk Steps
Use this portion to focus on range of motion and activation.
B. 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.
C. Three sets for times:
24/20 Calorie Row
12 Front Racked Reverse Lunges (115/73 lb) or Goblet Reverse Lunges
18/15 Calorie Echo Bike
6 Burpee Pull-ups
Rest 2-3 minutes between sets, and aim for consistent, tough efforts on each.
“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
