Monday 9.18.2023

*Coach’s Notes: Today is the first day of our new training cycle. The general layout is as follows:

Day 1 - Front Squat + Upper Pulling
Day 2 - Bench Press Variations + Hinge Accessory
Day 3 - Power Clean + MAP (Aerobic Intervals)
Day 4 - Split Squat + Upper Pulling
Day 5 - Sumo Deadlift + Upper Press
Day 6 - Gymnastics Skill / Conditioning
Day 7 - Snatch
Day 8 - Upper PUMP / Conditioning

For today’s Tempo Front Squats, be STRICT with yourself, and choose your loading based on what you can handle with nearly perfect positions and mechanics.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Front Squat x 4 reps @ 32X1
Rest 2 minutes

Use this week to feel out your weights and dial in positions at this tempo. Your final two sets should feel like a 7-8/10 RPE.
*For those that are newer to squatting, perform Goblet or KB Front Squats for sets of 6-8 at the prescribed tempo.

B. Two sets of:
Single Arm KB Suitcase Reverse Lunge x 8-10 reps each leg @ 3010
Rest 30 seconds
Powell Raise x 10-12 reps each arm @ 3010
Rest 30 seconds

Focus on keeping an upright and stable trunk position on lunges. Resist allowing the shoulders to lean toward the weighted side.

C. Complete as many rounds and reps as possible in 7 minutes of:
5 Toes to Bar (or Strict Knee Tucks)
7 Box Jumps (24/20")
9 Wall Balls (20/14 lb)

*Compare to 2.21.2022

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets