Wednesday 1.4.2023

*Coach’s Notes:

• Two options for today’s Part A: “Fitness” will be completing a higher-rep, “PUMP-” style Press and Hinge piece, while “Performance” will be testing their 1-RM Bench Press. Be sure to have a spotter available for your 1-RM attempts, as well as for you AMRAP set @85%.

• Part B is high-pace conditioning, with some heavy lifting thrown in as well. Don’t rush from the Ski into the Power Clean or KB Swings; instead, take a moment to compose yourself, and be sure that your movement is efficient and effective coming off of your sprint.

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 21X1
Station 2 – Overhead Banded Tricep Extensions x 20-25 reps @ 10X0
Station 3 – Dumbbell Hamstring March x 12-16 reps @ 20X0
Station 4 – Side Plank x 30-40 seconds each side

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Take 15 minutes to build to today's 1-RM Bench Press

Rest 2-3 minutes, then....

Complete one set for Max Unbroken Reps @ 85% of today's 1-RM

B. In teams of three, complete as many rounds and reps as possible in 15 minutes of:
12/9 Calorie Ski Erg
3 Power Cleans (185/133 lb) or 9 Heavy Russian Kettlebell Swings (or Dual Russian Kettlebell Swings)

As soon as the Ski Erg is available, the next teammate jumps on and starts their cals. If the prescribed loading on the Power Clean is too heavy (or too light), shoot for 75-80% of your 1-RM.

C. (Optional) Two sets of:
Dumbbell Hammer Curls x 12-15 reps @ 20X0
Rest as needed
Supinated Band Pull Aparts x 15-20 reps @ 1010
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28-36 minutes (7-9 sets):
200 Meter Row or Run
400/300 Meter Bike Erg
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.