Friday 5.9.2025

*Reminder: Olympic Weightlifting Seminar (Clean & Jerk) w/Coaches Nate and Nick is this Saturday, 10:30am!

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Front Foot Elevated Knee Over Toe Split Squat x 6 reps each leg @ 31X0 (use a 2-12” elevation, depending on your mobility needs)
Rest 45 seconds
Single Arm Dumbbell Row x 8 reps each arm @ 30X0
Rest 45 seconds

For the Split Squat, the goal for this week is three high-quality sets with a controlled eccentric. Each set should feel between RPE 7 and RPE 8.
For the Dumbbell Rows, aim for each set to be close to failure at the prescribed tempo.

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
24 Double-Unders (or 240 Meter Bike Erg)
80-ft Sandbag Carry
4/3 Strict Pull-ups (or 6 Ring Rows)

C. (Optional) Two or three sets of:
Dumbbell Hammer Curls x 10-15 reps @ 20X0
Rest as needed
Goblet Wall Sit Hold x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds