Monday 11.7.2022
*Coach’s Notes: “Hard” Warm-ups
As a coach(and fitness-er), I generally dislike when warm-ups are too intense, too involved, or just too long to suit our needs (the old t-shirt slogan: “our warm-up is your workout,” also used to really annoy me too, but I think I’ve matured enough to let it go).
However, it can sometimes be helpful to get ourselves prepped for heavier and/or more demanding work by touching on some hard(ish) breathing, along with a small dose of muscular fatigue.
After addressing any specific mobility needs you may have, head into these warm-up intervals at a controlled pace, and try to get faster as you go from set to set.
“FITNESS” & “PERFORMANCE”
A. Prep Work
Every 3 minutes, for 12 minutes (4 sets):
150 Meter Run or 15/12 Calorie Machine of Choice
18 Walking Lunges (hands behind head)
12 Hanging Knee Tucks or Sit-Ups
*Start out on the slower side, and ramp up your speed/effort as you go. You should have at least 30 seconds of rest (though ideally more) before starting your next interval.
B. Pause Squats
Four sets of:
Tempo Front Squat x 3 reps @ 33X1
Rest 2 minutes
Perform one to two warm-up sets, then...
*Set 1 -- 7/10 RPE
*Set 2 -- 7/10 RPE
*Set 3 -- 8/10 RPE
*Set 4 -- 9/10 RPE
*Goal (again) is to increase loading from last week.
C. Conditioning: Barbell/Gymnastics Sets
Against a 2-minute running clock, complete:
10 Thrusters (135/93 lb)
8/6 Bar Muscle-Ups
Bike Erg x Max Calories in Time Remaining
Rest 2 minutes between sets, and complete a total of 4 sets for max Calories on the Bike Erg. If you do not have Bar Muscle-Ups, sub these with Strict Pull-ups (or Strict Chest-to-Bar Pull-ups)
OR
"PUMP" EMOM: Quads/Pulling/Core
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 — 6 Goblet Curtsy Drop Lunges each leg @ 2010
Minute 2 — 6-8 Single Arm Dumbbell Rows each Arm
Minute 3 — 40-45 Second Plank Hold
Minute 4 — 30 Second Ski Erg @ high effort
“ENDURANCE (AKA SWEAT SESH)”
Every 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski
