Tuesday 6.18.2024

*Coach’s Notes: Today’s focus in on Upper Body Pressing, with some hinge/glute work in there as well.

For the Seated Press, use last week’s Z-Press weights as a guide for where to start your working sets. Seated on a bench (as we are today) is generally a stronger position than sitting on the floor with the legs extended, so these should feel a bit easier than they did in that session.

On the Single Arm Bench Press, we will be holding a Glute Bridge off the Bench; this is similar to what we sometimes do on the Floor Press, though a bit more challenging with the shoulders elevated. Work through this section with a partner, alternating movements between the Bench and the Single Leg RDL.

The conditioning sets today are meant to be high effort, but not a true sprint. The goal is to accumulate as many Calories on the Echo Bike as possible across all five sets.

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Seated Barbell or Dumbbell Press
Set 1 — 10 reps @ 21X1 - RPE 7
Set 2 — 8 reps @ 21X1 - (increase weight from Set 1)
Set 3 — 6 reps @ 21X1 - (increase weight from Set 2)
Set 4 — AMRAP at Set 1 Weight @ 20X0 Tempo

B. Two or three working sets of:
Glute Bridge Single Arm Dumbbell Bench Press x 6-8 reps each arm @ 30X0
Rest 45 seconds
Hand Supported Single Leg Romanian Deadlift x 6-8 reps each side @ 30X0
Rest 45 seconds

C. Every minute, on the minute, for 10 minutes (5 sets), for max calories:
Minute 1 — 120-ft Heavy Farmer's Carry
Minute 2 — 40 Second Echo Bike for Max Calories

*Speed on Carry doesn't matter; just get it done, and recover the remainder of the minute, in order to push as hard as you can each set on the Bike.

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)