Monday 7.24.2023

*Coach’s Notes: In our fifth week of this training cycle, we are back where we started: Back Squats + Upper Pulling work on Monday, Push Press on Tuesday, etc. As we progress through these movements for a second “micro-cycle,” you will notice that we have taken away some of the tempo restrictions, but have gone back up in reps. This won’t amount to a de-load, but a natural backing off in weight, so that we can ramp back up again in the coming weeks, hopefully exceeding what we did in Weeks 1-4.

For today’s strength supersets, please note that the reps are going down each set for both movements. For the Back Squat, this means your first working set will be 10 reps; your second set 8 reps; then 6 reps; and finally 4 reps on your final set. Your goal should be to make each set a 7-8/10 effort, increasing weight as you go.

You’ll be alternating your Back Squat sets with sets of Weighted Pull-ups (pronated grip), following an analogous pattern — 5 reps, then 4 reps, etc. Loading for this may look like this: Set 1: Bodyweight x 5 reps; Set 2: 5lb x 4 reps; Set 3: 10lb x 3 reps; Set 4: 15 lb x 2 reps. If you do not have the ability to perform strict, unassisted pull-ups, then perform pull-ups or negative only pull-ups for sets of 4-6 reps.

Ok, apologies for the long-winded explanation here, but I wanted to make sure that everyone is clear on what we are doing here, as the notation we use here might be confusing.

-ACM

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Squat; 10,8,6,4 reps
Rest 90-120 seconds
Pronated Grip Strict Weighted Pull-up; 5,4,3,2 reps
Rest 90-120 seconds

*See the above notes regarding the rep schemes and loading. There is no specific tempo for these reps; just remain under control.

B. For time:
40 Wall Balls (20/14 lb)
800 Meter Run
30 Wall Balls
600 Meter Run
20 Wall Balls
400 Meter Run

Compare to 4.1.2022

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)