Thursday 11.3.2022

Nov 2

Coach’s Notes:

Partner up on the Benches, with one partner starting 1 minute after the other.
For Part B, focus on high quality movement throughout
Focus on holding a sustainable pace throughout Part C — choose whichever cyclical modality you prefer for today. Each of your rounds should be the same or similar times!

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Dumbbell Bench Press x 6-8 reps @ 20X1
Right into....
Band Pull Aparts x 12-16 reps

*Try to use the same loading you did last week, but for more sets, with less rest. If you weren’t here on 10.25.2022, then load these so that the last two sets are very challenging

B. Every minute, on the minute, for 9 minutes (3 sets of each)
Minute 1 — Weight Plate Front Raise x 8-10 reps @ 21X0
Minute 2 — Banded Tricep Pushdowns x 16-20 reps @ 1010
Minute 3 — Plank Walk-Ups x 30 seconds

C. Conditioning - Sustainable pacing
Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run or Row or 600 Meter Bike Erg
6 Single Arm Dumbbell Push Presses each arm
120ft Farmer's Carry

“OLYMPIC LIFTING”

Week 5 Day 2

*Program note: This final week of our Olympic Lifting Classes will be re-testing our 1-RM Snatch and Clean & Jerks. If you already achieved a new PR on Tuesday, congrats! If you did not, or if you tapered down that day, then come in tonight to get after it.

A. Take 15-20 minutes to build to todays 1-RM Snatch

B. Take 15-20 minutes to build to today's 1-RM Clean & Jerk