Tuesday 10.31.2023

*Coach’s Notes: We are entering the last two weeks of this cycle, which means we will be intensifying into some max effort lifts! Today we will be testing our Single Leg Squatting Strength, with an 8-RM Bulgarian Split Squat. Take note of your best set, as well as any significant differences you feel between your left and right side.

“FITNESS” & “PERFORMANCE”

A. 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 reps @ 21X0
Rest 60 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 to 6.21.2023

B. For time:
400 Meter Run
15 Hang Power Cleans (135/93 lb)
15 Box Jump-Overs
400 Meter Run
12 Hang Power Cleans
12 Box Jump-Overs
400 Meter Run
9 Hang Power Cleans
9 Box Jump-Overs
400 Meter Run

OR

For time:
400 Meter Run
15 Dumbbell Hang Power Cleans
10 Dumbbell Box Step-Ups (16-20”)
400 Meter Run
12 Dumbbell Hang Power Cleans
8 Dumbbell Box Step-Ups
400 Meter Run
9 Dumbbell Hang Power Cleans
6 Dumbbell Box Step-Ups
400 Meter Run

Compare to 8.30.2022

Cooldown
One or two sets of:
Couch Stretch x 40-60 seconds each side
Single Arm Wall Prayer Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible