Wednesday 7.19.2023

*Coach’s Notes: Several options today in terms of how to approach your lifting session: “Performance” is working on absolute strength on the Deadlift and Close Grip Bench Press, while “Fitness” is working on strength density and hypertrophy in hinging and pressing. Feel free to mix and match where appropriate.

On the conditioning, we are working on ALL OUT sprint efforts on the Echo Bike, along with some weighted and bodyweight movements. For those that are advanced on their push-ups, try the Offset Kettlebell Push-up that’s prescribed under “Performance” — the larger the KB, the harder these will be!

“FITNESS”

A. Four sets of:
Barbell Hip Thrust x 6-8 reps @ 31X1
Rest 30 seconds
Side Plank Banded Row x 8-12 reps each arm
Rest 60 seconds

B. Every 2 minutes, for 10 minutes (5 sets):
Dumbbell Floor Press x 6-8 reps @ 20X1
Tall Kneeling Band Pull Aparts x 10-12 reps

Aim to make your final two sets a 7-8/10 RPE

C. Every minute, on the minute, for 10 minutes (5 sets):
Minute 1 — 6/5 Calorie Echo Bike Sprint
Minute 2 — 10 Russian Kettlebell Swings + 10 Push-ups

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Deadlift x 3 reps @ 31X1

Build in load to make your last set an 8-9/10 RPE

B. Every 2 minutes, for 10 minutes (5 sets):
Close Grip Bench Press x 4 reps @ 20X1

Aim to make your final two sets a 7-8/10 RPE

C. Every minute, on the minute, for 10 minutes (5 sets):
Minute 1 — 6/5 Calorie Echo Bike Sprint
Minute 2 — 10 Russian Kettlebell Swings + 10 Kettlebell Offset Push-ups (5 each arm)

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400 Meter Run
Station 2 — 500/400 Meter Row
Station 3 — 1000/800 Meter Bike Erg