Wednesday 11.8.2023

Coach’s Notes:

• The Cyclist Squat is a variation of the squat that biases the quads, and specifically the VMO; elevate the heels 2-4”, and don’t try to load this as heavy as you would a typical Back Squat. Take 1-2 sets to warm-up prior to your working sets on the clock.

• The Pull-up rep range is quite high — use assistance as needed to keep good form and tempo

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (4 sets):
Station 1 — Back Rack or Goblet Cyclist Squats x 6-8 reps @ 3010
Station 2 — Strict Pull-ups x 6-10 reps @ 20X0

*Load the squats so that the last 2 sets are 7-8/10 effort. As noted above, please don't try to load this as heavily as your would your typical Back Squat. Focus on sitting as deep as possible into each rep.

B. Two or Three sets of:
Dumbbell Russian Step Up x 6-8 reps each leg @ 21X1
Rest 30 seconds
Banded Bicep Curls x 16-20 reps @ 1010
Rest 60 seconds

C. Core/Conditioning
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 150-ft Filly Carry (switch halfway)
Minute 2 — 45-Second Plank Hold
Minute 3 — 30 Second Row @ high effort (track calories)

Cooldown
One or Two sets of:
Shinbox Good Morning x 6-8/side
Child's Pose Lat Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 32 minutes (4 sets of each):
Station 1 — 320/280 Meter Row
Station 2 — 640/560 Meter Bike Erg
Station 3 — 320/280 Meter Ski or 300m Row
Station 4 — 20 second Side Plank Left Side + 20 second forward plank + 20 second Side Plank right side + 20 seconds forward plank