Monday 9.11.2023

*Coach’s Notes: This week is intended to serve as a transition week into our next training cycle. If you’ve been hitting it hard for the past 8 weeks, consider lowering the weights and overall intensity here, so that your body (and mind) can recover.

Congrats to everyone that hit new PRs last week!

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Hang Snatch x 1 rep
Sets 1-2 — 55-60%
Sets 3-4 — 60-65%
Sets 5-6 — 65-70%
Sets 7-8 — 70-75%
Sets 9-12 — 75-80%

OR

Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 — Goblet Cyclist Squats x 6-8 reps @ 3010
Minute 2 — Dumbbell Tall Plank Knee to Elbow x 8-10 reps (R+L=1)
Minute 3 — Dumbbell Hammer Curls x 10-12 reps @ 2010
Minute 4 — Band Pull Aparts x 12-15 reps @ 1010

B. Two sets of:
Dumbbell Bulgarian Split Squat x 8-12 reps/leg @ 20X0
Rest 30 seconds
Side Plank Banded Row x 10-15 reps/side @ 10X1
Rest 60 seconds

Keep both sets a 7/10 RPE.

C. Complete as many rounds and reps as possible in 7 minutes of:
3 Strict Pull-ups
7 Push-ups
11 Air Squats

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28-36 minutes (7-9 sets):
200 Meter Row or Run
400/300 Meter Bike Erg
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.