Tuesday 8.8.2023

*Coach’s Notes: Knee Over Toe Split Squat

Think of this as weighted (if able) mobility work, shooting for full range of motion through the ankle, hips, and knees. Use a hand for assist and foot elevation to start, then remove the elevation, then remove the hand assist, THEN add load. These should also be PAIN FREE, so keep that in mind as you work the progressions.

Pick your poison on Part B, but note the tempo on the Cyclist Squats in the “PUMP” option — the 5 reps should take no less than 30 seconds to complete, so don’t cheat this aspect.

“FITNESS” & “PERFORMANCE”

A. Single Leg + Core Work
Three sets of:
Dumbbell Knee Over Toe Split Squat x 6-8 reps each leg @ 21X1
Rest 45 seconds
Single Arm Bottoms Up KB Rack Carry x 75 feet each arm
Rest 45 seconds
Banded Face Pull x 12-15 reps
Rest 45 seconds

B. Option 1: Intensity-Based Partner Workout
In teams of two with one partner working at a time, alternate tasks to complete as many rounds and reps as possible in 18 minutes of:
15/12 Calorie Row
12 Wall Balls (20/14 lb)
9 Chest-to-Bar Pull-ups or 6 Strict Pull-ups

*This is ALTERNATING TASKS, not whole rounds. Push the pace, and don’t let your partner rest 🤪. If the Pull-ups are a big limiter for you, reduce the reps.

OR

Option 2: Squat + Pull Strength Endurance Session
Every 90 seconds, for 18 minutes (3 sets):
Station 1 -- 5 Goblet Cyclist Squats @3030 tempo + 10 Goblet Cyclist Squats (no tempo)
Station 2 -- 8-10 Supinated Grip Strict Pull-ups + 30 Second Plank Hold
Station 3 -- 5 Goblet Reverse Lunges @3010 (each leg) + 10 Plank Kettlebell Drag Throughs
Station 4 -- 15 Kettlebell Horn Rows + 30 Seconds of Reverse Snow Angels

“ENDURANCE (AKA SWEAT SESH)”

Two sets of:
Row 500 Meters @ 85-90%
Run 500 Meters @ easy pace
Row 400 Meters @ 85-90%
Run 400 Meters @easy pace
Row 300 Meters @ 85-90%
Run 300 Meters @easy pace
Row 200 Meters @ 85-90%
Run 200 Meters @easy pace
Row 100 Meters @ 90-95%
Run 100 Meters @easy pace
Rest walk 5 minute between sets