Tuesday 1.10.2023

Coach’s Notes:

After a more shoulder-intensive day on Monday, we are headed into Tuesday ready hit some squats!

As noted, if you don’t have a recent 1-RM, base these sets off of feel. If you are following “Fitness,” aim to make all of your sets a 7-8/10 effort (meaning you could possibly do 2 more reps each set before failing).

For the conditioning tester, compare to prior efforts. If this is your first time, try to maintain a steady pace on the row and lunges, then push it at the end to finish.

“FITNESS”

A. Three sets (15 minutes) of:
Back Squat or Goblet Squat x 6-8 reps @ 30X1
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 30X0
Rest 30 seconds
Reverse Snow Angels x 10-12 reps @ 2020
Rest 30 seconds
Hollow Hold x 30-40 seconds
Rest as needed, then back to the top

*Aim to increase your Back Squat weights from 12.15.2022 (if you were here).

B. For time:
Row 1000 Meters
60 Walking Lunges with Kettlebells in Farmer’s Carry
120 Double-Unders (or 20/15 Calorie Ski or 400 Meter Run)

Compare to 7.26.2022

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Back Squat

*Sets 1-2: 8 reps @ 65-70%
*Sets 3-4: 6 reps @ 70-75%
*Sets 5-6: 4 reps @ 75-80%

*If you don’t know your 1-RM, base these sets off of feel, aim to make each set challenging for the final 2 reps..

B. For time:
Row 1000 Meters
60 Walking Lunges with Kettlebells in Farmer’s Carry (24/16 kgs)
120 Double-Unders

Compare to 7.26.2022

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.