Wednesday 5.24.2023

*Schedule Reminders:

• Saturday, May 27th: Memorial Day “MURPH” at 8:30am

• Sunday, May 28th: “BURN” at 9am; OG from 10-12

• Monday, May 29th: CLOSED for Memorial Day

*Coach’s Notes: For today’s Strength work, you have the option to use either Dumbbells or a Barbell on the Bench Press. My personal preference here is to use the Dumbbells if possible, but, since we only have up to 80lb DBs, those that need more weight will have to use the Barbell here. Or, if you simply prefer to work on the Barbell variation of this lift, feel free to choose that.

Each of the conditioning pieces is intended to be pretty fast, with very little rest or transition time between movements. Choose loading and reps that will allow for this.

“FITNESS” & “PERFORMANCE”

A. Pressing Strength
Every 2:30, for 10 minutes (4 sets):
Barbell or Dumbbell Bench Press
*Set 1 - 8 reps @ 21X1 RPE 6/10
*Set 2 - 8 reps @ 21X1 RPE 8/10
*Set 3 - 8 reps @ 21X1 RPE 9/10
*Set 4 - Max Reps @ 20X0 using 75-80% of Set 3 weight

Perform two warm-up sets prior to starting your timed sets. If the 80-lb DBs are not enough load for you here, use a Barbell. Try to increase from 5.9.2023

B. Conditioning
Complete as many rounds and reps as possible in 4 minutes of:
8 Single Arm Dumbbell Hang Clean & Jerks (4 each arm)
8 V-Ups

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 4 minutes of:
8 Wall Balls
24 Double-Unders (or 4 Calorie Echo Bike)

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 4 minutes of:
80-ft Sandbag Carry
12/8 Push-ups (choose a rep count that you can complete unbroken for at least the first 3 rounds)

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets