Tuesday 6.6.2023

*Coach’s Notes:

Today’s Back Rack Reverse Lunges should be performed non-alternating — meaning do all 6 reps on leg, rack the bar and rest up to 30 seconds, then do them on the other leg. Your goal is to work as heavy as possible while maintaining proper tempo, keeping an upright torso, and not allowing the trail knee to smash into the floor (or stop on the floor at all, for that matter). If you completed the Back Rack Bulgarian Split Squats a couple of weeks ago, you should be able to go heavier here than you did then.

The Cross-Bench Pull-Overs, as we’ve used them in the past, are intended to be used to open up the shoulders and t-spine, as well as activate the lats for Part B — bend the elbows if you are restricted in your movement here, and don’t push it on the loading.

On Part B, there are a lot of options listed. The Squat Clean Thrusters are meant to be performed as heavy singles, with short rests between reps, while the Dumbbell Thrusters should be smooth and continuous, at a weight that you can manage for the prescribed rep range. In Minute 2, choose pull-up variations that will allow you to accumulate good volume, and challenge you toward the later rounds. For those that are very advanced, this might even be a combination of movements, ie. 3-5 Bar Muscle-Ups + 6-8 Chest-to-Bar Pull-ups within the same minute. Finally, for the Echo Bike, push the pace each round, and challenge your ability to recover during the 60-second break.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Rack Reverse Lunge x 6 reps each leg @ 30X1
Rest 20-30 seconds between legs
Cross-Bench Dumbbell Pull-Over x 8-10 reps @ 3010
Rest 90 seconds

B. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 4 Squat Clean Thrusters (heavy) or 8-12 Dumbbell Thrusters
Minute 2 – 4-6 Bar Muscle-Ups or 8-16 Chest-to-Bar Pull-ups or 6-8 Strict Pull-ups
(choose an appropriate volume for you to complete across the entire workout)
Minute 3 – 60 Second Echo Bike (for calories)
Minute 4 – Rest

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible