Monday 7.18.2022

*Coach’s Note: Today’s workout will be focused on Squatting and Upper Pulling Strength, two movement patterns that tend to pair well together. For the 1 and 1/4 Squats, you will descend to the bottom of your rep, come back up to parallel, then descend again and complete a full rep, standing to full extension at the top. Use this week to feel out weights, but aim to make your last two reps of each set decently challenging.

For conditioning, there are two options, depending on what you’d like to get out of your training for the day: if you want to focus on high-rep strength work, under moderate fatigue, go with Option 1; if you’d like to hit a heavy-breathing, faster-paced conditioning piece, go for Option 2. Going forward, we will be offering more “Strength Endurance” or “Pump” variations (like option 1) for those that prefer this — stay tuned!

“FITNESS” & “PERFORMANCE”

A. Four sets of:
1 and 1/4 Back Squat x 5-6 reps @ 31X1
Rest 60-90 seconds
Single Arm Dumbbell Row x 6-8 reps @ 30X1
Rest 60-90 seconds

B. Option 1: "Strength Endurance"
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 — 8-10 Left Leg Front Foot Elevated Split Squats @ 21X1
Minute 2 — 8-10 Right Leg Front Foot Elevated Split Squat @ 21X1
Minute 3 — 40 Seconds of Strict Pull-ups (or Ring Rows)
Minute 4 — 30-45 Second Goblet Wall Sit
Minute 5 — 10-12 Dumbbell Zottman Curls

OR

Option 2: Mixed Modal Conditioning
Against a 2-minute clock, complete as many rounds and reps as possible of:
3 Strict Pull-ups
6 Dual Kettlebell Front Racked Walking Lunges (24/16 kg each hand)
9/7 Calorie Row, Ski, or Bike

Rest 60 seconds, and complete SEVEN sets for max rounds and reps. Pick up where you left off on the interval prior, for one running total score.

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters (or Rest 45-60 seconds)
600 Meter Run or Row @85%
Walk 100 Meters (or Rest 45-60 seconds)
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds