Wednesday 6.21.2023
*Coach’s Note: We will be re-testing our 8-RM Bulgarian Split Squat today, after 6 weeks of varied heavy single leg work. See if you can improve from 4.28.2023.
“FITNESS” & “PERFORMANCE”
A. Three or four sets of:
Bulgarian Split Squat x 8 reps each leg*
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Rest 60-90 seconds
*The goal for today is to establish your 8-RM Bulgarian Split Squat. Hold Dumbbells in each hand, and score as combined weight (ie. 50lb DBs = 100lbs).
*Compare your total to what you achieved on 4.28.2023
B. Conditioning
Complete as many rounds and reps as possible in 3 minutes of:
3 Toes to Bar
5 Box Jumps (24/20" -- step down)
7 Push-ups
Rest 90 seconds, then...
C. Complete as many rounds and reps as possible in 3 minutes of:
5 Cobra Walking Lunges (R+L=1)
7 Russian Kettlebell Swings
15 Double-Unders (or lateral hops over the KB)
Rest 90 seconds, then...
D. Complete as many rounds and reps as possible in 3 minutes of:
7/5 Calorie Ski
7/5 Calorie Bike Erg
Rest 90 seconds, then…
REPEAT parts B, C, and D for a second time through.
“ENDURANCE (AKA SWEAT SESH)”
Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski
*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).
