Wednesday 8.2.2023

*Coach’s Notes: Today is a progression from last Monday’s work (7.24.2023)

For today’s strength supersets, please note that the reps are going down each set for both movements. For the Back Squat, this means your first working set will be 8 reps; your second set 6 reps; then 6 reps again (but heavier); and finally 4 reps on your final set. Your goal should be to make each set a 8/10 effort, increasing weight as you go (and ideally going heavier than you did last week)

You’ll be alternating your Back Squat sets with sets of Weighted Pull-ups (pronated grip), following an analogous pattern — 4 reps, then 3 reps, etc. If you do not have the ability to perform strict, unassisted pull-ups, then perform pull-ups or negative only pull-ups for sets of 4-6 reps.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Squat; 8,6,6,4
Rest 90-120 seconds
Pronated Grip Strict Weighted Pull-up; 4,3,3,2
Rest 90-120 seconds

There is no specific tempo for these reps; just remain under control. See the above notes regarding the rep schemes and loading.

B. "PUMP" Conditioning
Complete as many quality rounds and reps as possible in 16 minutes of:
6-8 Dumbbell Goblet Curtsy Lunges Left Leg @ 20X0
6-8 Dumbbell Goblet Curtsy Lunges Right Leg @ 20X0
10-12 Dumbbell Crush Grip Curls @ 20X0
20-24 Second Dumbbell Crush Grip Hollow Hold or Hollow Rock
200 Meter Run

Your goal in this piece is to work with intention, and focus on great movement. Choose a Dumbbell that will challenge you to hit the prescribed rep ranges. For a more advanced version of the Curtsy Lunge, try elevating the front foot on a 2-4" plate.

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)