Monday 6.3.2024

*Coach’s Notes: This is the final week of this cycle — expect to see some max effort lifts in the “Performance” programming. If you’ve been building over the past 8 weeks in these movements, use these days to test yourself (provided that you feel good)!

“FITNESS”

A. Plyo/Prep
Every minute, on the minute, for 8 minutes (4 sets of each):
Minute 1 — 4 Seated Box Jumps (or 4-6 Russian Step Ups each leg)
Minute 2 — 10-12 Russian Kettlebell Swing + 15-20 Plank Shoulder Taps

Challenge yourself with taller box heights as you get warmer. The goal is to prep your brain and body for speed.

B. Strength Work
Three sets of:
Back Squat (or Goblet Squat) x 6-8 reps @ 32X1
Rest 45 seconds
Powell Raise x 8-12 reps each arm @ 2010
Rest 45 seconds
Front Leaning Rest on Rings x 40-60 seconds
Rest 45 seconds

C. Conditioning
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
6 Goblet Squats or Dual Kettlebell Front Squats
12 Single Arm Kettlebell Chainsaw Rows (6 each arm)

“PERFORMANCE”

A. Every minute, on the minute, for 8 minutes (4 sets of each):
Minute 1 — 4 Seated Box Jumps (or 4-6 Russian Step Ups each leg)
Minute 2 — 10-12 Russian Kettlebell Swing + 15-20 Plank Shoulder Taps

Challenge yourself with taller box heights as you get warmer. The goal is to prep your brain and body for speed.

B. Take 15 minutes to build to today's 3-RM Back Squat

*Try to work up to today's heavy triple in as few sets as possible. After 2-3 light warm-up sets, attempt the following approach:
Set 1 - 3 reps @ 7/10 effort
Set 2 - 3 reps @ 8/10
Set 3 - 3 reps @ 9/10
Set 4 - 3 reps @ 10/10 - shooting for a new 3-RM
Set 5 - 3 reps @ heavier than above (if you were successful)
Rest 2 minutes between working sets

We last tested a true 3-rep max on 4.24.2023.

C. Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/93 lb)
6 Bar-Facing Burpees
9 Chest-to-Bar Pull-ups

*If you'd prefer to avoid Kipping Pull-ups, perform 4-6 Strict Pull-ups in place of the Chest-to-Bars

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)