Friday 7.22.2022

*Coach’s Notes: Big-time strength-focus today, as we continue our cycle in the Front Squat and Squat Clean for “Fitness” and “Performance” respectively.

For “Fitness,” we’ve kept the EMOM format, but, instead of alternating between two movements, you’ll be going 10 sets straight through on the Front Racked Box Squat before switching to the Romanian Deadlift. With the Box Squat, we are focus on the top half of the movement (parallel and above), so try to keep your upward movement fast and deliberate throughout. When pausing on the box, try not to allow yourself to relax or disengage through the trunk or hips. A good goal would be to use the same or similar weights here as you did last week, with much shorter rest (but without having to hit the bottom position for each). You should be able to then start your Romanian Deadlifts at the same weight, or adjust up or down during your brief rest period between pieces.

For “Performance,” we will progress from last week’s Squat Cleans in percentage as we go down in reps, and follow these sets up with accessory pulling work. On the Clean Pull, focus on keeping the chest up and weight balanced across the foot as you break the bar from the floor.

Conditioning-wise, we again have a “Pump” option alongside a more traditional metcon option. With it set to be 95 degrees outside, I wouldn’t be surprised if more of us opt for the strength/structural approach, but choose whichever tickles your fancy for today!

“FITNESS”

A. Every minute, on the minute, for 10 minutes:
Front Rack Box Squat x 5 reps @11X1

Rest 1-2 minutes, then...

B. Every minute, on the minute, for 10 minutes:
Romanian Deadlift x 5 reps @ 30X0

C. See "Performance" for options!

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Squat Clean x 1.1.1 @75-85% of 1-RM Clean

Followed by....

B. Every 90 seconds, for 6 minutes (4 sets):
Clean Pull x 3 reps @ 90-100% of 1-RM Clean

C. Option 1: Mixed Modal Conditioning
Complete as many rounds and reps as possible in 8 minutes of:
2 Bar Muscle-Ups (or 4 Chest-to-Bar Pull-ups)
4 Dumbbell Thrusters (50/35 lb)
8 Dumbbell Front Racked Walking Lunges (50/35 lb)

OR

Option 2: Lower Body Pump Session
Take 10-12 minutes to complete three rounds for quality of:
Cyclist Goblet Squat x 8-10 reps @ 4011
Foot Elevated Single Leg Glute Bridge x 10-12/leg @2010 (use a 4-6” elevation and add a dumbbell on the hip if these are easy for you)
Side Plank or Star Plank Hold x 20-30 seconds each side

*Take only enough rest between exercises and sets to ensure quality reps throughout.

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters (or Rest 45-60 seconds)
600 Meter Run or Row @85%
Walk 100 Meters (or Rest 45-60 seconds)
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds