Tuesday 6.13.2023

*Coach’s Notes:

We are reintroducing the Back Squat for this upcoming cycle (after having not touched on it for a month), so use today to feel out some working weights. There’s no prescribed tempo here, just move at a speed that you can control.

For the single leg RDL, use a hand support if needed to balance the movement.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Squat x 7 reps
Rest 2 minutes

*Set 1 — RPE 5/10
*Set 2 — RPE 6/10
*Set 3 — RPE 7/10
*Set 4 — RPE 7/10

If you'd prefer percentages, aim for 65-75% of your 1-RM Back Squat

B. Two sets of:
Single Leg Romanian Deadlift w/DBs or KBs x 8-10 reps each leg @ 20X1
Rest 45 seconds
Side Plank or Star Plank x 20-40 seconds
Rest 45 seconds

C. Every 3 minutes, for 12 minutes (4 sets):
10/8 Calorie Ski Sprint*
12-15 Russian Kettlebell Swings
20-30 Second Wall Sit (or Goblet Wall Sit)

*The time we are tracking here is the Ski portion. Take your time completing the Swings and Wall-Sit, and focus on trying to go all out on your sprint effort!

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible