Monday 10.17.2022

Oct 16

*Coach’s Notes: New Training Cycle

Congrats to everyone that hit new PRs over the past week and a half as we wrapped up our last training cycle. If you were not able to test your Back Squat (or Deadlift) last week, and would like to, please speak with your coach, and do that in lieu of Parts A and B for today.

Starting this week, we will be focusing on (on the “Performance” side), the Power Clean, Tempo Front Squat, and Split Jerk, along with working on gymnastics skills; for “Fitness,” this will correspond to the Romanian Deadlift, Tempo Front Squat, and Strict Press.

As always, we will still be maintaining a high level of variety in both conditioning and accessory work. All you have to do is show up consistently, put in effort, drink water, get sleep, and have fun!

-ACM

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — Tall Box Jump x 4-6 reps
Minute 2 — 4-6 Dual Kettlebell Front Squats + 9-12 Dual Kettlebell Russian Swings
Minute 3 — Supine Ring Rows x 10-12 reps @ 21X0

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep

*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

Build in load to today’s heavy Power Clean. We will use this number going forward in this cycle!

B. Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 — Staggered Stance Romanian Deadlift x 6 reps each leg @ 3011 (use a Barbell or DBs/KBS for this)
Station 2 — Supine Toes to Bar x 10-15 reps @ 2011

C. Every 3 minutes, for 12 minutes (4 sets):
12/9 Calorie Echo Bike
120-ft Front-Loaded Carry (Sandbag Carry or Kettlebells)
12 Burpees