Tuesday 3.7.2023
*Coach’s Notes: “Performance” will have an opportunity to test their 1-RM Front Squat today; The goal is to get up to a heavy single without performing a ton of total reps. On the other side of things, for “Fitness,” we’re pairing up some slow-tempo’ed (though not as slow as last week) front-loaded squats with a single leg Deadlift variation designed to increase glute/ham activation. As always, choose whichever path feels best for you today.
We’ve also included a “PUMP” option for conditioning today, for those that want to avoid jumping, Wall Balls, or overall explosive movements. Choose a Kettlebell that you can use for all of the movements listed, staying (mostly) unbroken throughout.
“FITNESS”
A. Three sets of:
Goblet Squat x 6-8 reps @ 32X1
(if more load is needed, perform a double kettlebell front-racked squat)
Rest 30 seconds
Posted Single-Leg Deadlifts x 8-10 reps each @ 3010
Rest 30 seconds between legs
Weighted Flutter Kick x 40-60 seconds
Rest 60 seconds
B. "PUMP"/Muscular Endurance Option
Complete as many rounds and reps as possible in 15 minutes, with a focus on quality movement and muscular activation, of:
10 Offset Kettlebell Push-ups (5 each arm)
20 Single Arm Front-Rack Kettlebell Walking Lunges (switch arms at 10 reps)
15 Kettlebell Horn Curls
30 Second Wall Sit
OR
Aerobic Conditioning Option
Complete as many rounds and reps as possible in 15 minutes of:
15 Wall Balls
10 Toes to Bar (or Hanging Knee Raises)
15 Box Jumps (step down)
30 Double Unders (or 10/7 Calorie Bike, Ski, or Row)
“PERFORMANCE”
A. Take 15-20 minutes to build to a 1-RM Front Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B. Complete as many rounds and reps as possible in 15 minutes of:
15 Wall Balls (20/14 lb)
10 Toes to Bar (scale is Hanging Knee Raises)
15 Box Jumps (step down -- 24/20")
30 Double Unders (scale is 10/7 Calorie Bike, Ski, or Row)
Compare to 4.6.2021
“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).
