Thursday 6.29.2023

Coach’s Notes: Day 4 of this cycle mirrors Day 1, in that we combine Squatting (and single leg squatting) with Upper Body Pulling exercises.

Today, we will have the option to work on Kipping Pull-ups in our Gymnastics EMOM. If this is in your wheelhouse (and you have the strength to perform Strict Pull-ups), use this as an opportunity to work on developing your mechanics and efficiency here. If this isn’t the case, work on Strict/Assisted Pull-ups, Negatives, or Chin-Over Bar Holds.

To finish out, we will have a muscular-endurance (or “PUMP”) based AMRAP that hits the biceps, lats, and core.

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 4 reps

*Sets 1-2 – 60-70% (or RPE 6/10)
*Sets 3-4 – 70-75% (or RPE 7/10)
*Sets 5-6 – 75% or more (or RPE 8/10)

B. Every minute, on the minute for 12 minutes (4 sets):
Minute 1 — Goblet Cossack Squat x 4-6 reps each leg @ 20X0
Minute 2 — Chest-to-Bar or Kipping Pull-up x 8-12 reps or Strict Pull-up x 5-7 reps @2111
(choose a rep range that will allow you to accumulate good work, but that you can recover from effectively)
Minute 3 — Double-Unders x 30-50 reps (or 40 seconds of practice here)

*Note: If you cannot perform any jumping-based movements, substitute a 30-second Row or Ski at a 85-90% effort for the Double-Unders

C. Complete as many rounds and reps as possible in 8 minutes of:
8 Barbell Biceps Curls (20/15 kg)
10 Pronated Grip Bent-Over Rows (20/15 kg)
12 Hollow Rocks

*Focus here is on quality movement, not speed.

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run or Row @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds