Wednesday 10.23.2024

*Coach’s Notes: This will be Week 2, Day 1 of our current training cycle, so we will be building directly off of what we did in our first week of Tempo Squats and Pull-ups.

Aim to go heavier on the Back Squats, and feel free to push the final set to something tough if you are feeling good!

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Back Squat x 4 reps @ 22X1
Rest 90 seconds
Pronated Grip Strict Weighted Pull-ups x 3-5 reps @ 21X0
(if you do not have Strict Pull-ups yet, perform Assisted or Negative-Only Pull-ups)
Rest 90 seconds

Aim to load all of your working sets at a 7-8/10 RPE, or simply build from last week (6.26.2023). For beginners to Squatting, or those that need to dial in their technique, substitute the Back Squats with 6-10 Goblet Squats at the same tempo.

B. Three rounds for time of:
400 Meter Run
30 Single Arm Kettlebell Front-Racked Walking Lunges (24/16 kg -- 15 reps each arm)
10 Burpees

Compare to 6.3.2022
(Coach’s Note: Yes, I’m aware that we are doing Burpees two days in a row this week and, no, I don't care. ◡̈ )

C. (Optional) Two or Three sets of:
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
(increase loading from last week)
Rest as needed
Plank or Weighted Plank Hold x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles