Thursday 9.15.2022

*Coach’s Notes: “Giant Sets”

These kinds of supersets are a bit different than what you might be used to. Generally, we pair squatting movements with upper body pulling movements, or hinging movements with pressing movements, in order to let one muscle group rest while you work the other. In these “giant sets,” we stack three movements that work the same area, back-to-back-to-back, and move from bigger, heavier motions, down to smaller, more localized contractions. The result: more muscle fiber recruitment, longer time under tension, and a bigger pump!

“FITNESS” & “PERFORMANCE”

A. Upper Giant Sets
Three sets of:
Close Grip Bench Press x 4-6 reps @ 21X1
Rest 10-15 seconds
Glute Bridge Dumbbell Floor Press x 10-12 reps
Rest 10-15 seconds
Overhead Banded Tricep Extensions x 20-25 reps
Rest 2-3 minutes

B. Conditioning
Complete as many rounds and reps as possible in 3 minutes of:
12 Single Arm Dumbbell Push Presses (6 each arm)
9/6 Cal Row

Rest 1 minute, then…

Complete as many rounds and reps as possible in 3 minutes of:
90-ft Shuttle Run (15-ft down and back, then 30-ft down and back)
6 Burpees

Rest 1 minute, then….

Complete as many rounds and reps as possible in 3 minutes of:
9/6 Calorie Ski or Air Runner
9/6 Calorie Bike Erg or Echo Bike

Rest 1 minute, then…

Repeat for a second round through of each section

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 30-40 minutes (15-20 rounds):
150/125 Meter Row
150/125 Meter Ski

*Transition quickly from one machine to the next; your goal is consistent effort across all sets