Friday 3.10.2023

*Coach’s Notes:

• Treat today’s “prefatigue” as an extension of your warm-up; the focus is solid range of motion, and getting the hips, knees, and ankles ready to squat. These movements should all be PAIN FREE.

• Only 3 sets today on the Back Squat clusters — try to work as heavy as you can in the prescribed percentage range, or go purely based off of feel. Rack the bar between clusters of 2, and be sure to brace hard as you un-rack it for your next reps.

• For the Drop Lunges (Fitness), use a 2-4” elevated surface for your front foot.

• If you are weren’t here yesterday, and want to do THAT conditioning instead of todays (maybe your legs are still a little toasty from the earlier portion of the week), try to find a partner and hit it up!

“FITNESS”

A. Prefatigue
Two sets of:
Front Foot Elevated + Hand Supported Knee Over Toe Split Squat x 10-12/side @31X1
Immediately into...
Single Glute Bridge x 12-15 each leg @ 21X1
Immediately into...
Low Switch Cossack Squats x 6-8 reps each side
(hold onto a ring or upright for assistance if needed here)
Rest 60 seconds

B. Three sets of:
Right Leg Dumbbell Drop Lunge x 6-8 reps @ 20X0
Rest 20 seconds
Left Leg Dumbbell Drop Lunge x 6-8 reps @ 20X0
Rest 20 seconds
Right Arm Three Point Dumbbell Row x 8-10 reps @ 20X0
Rest 20 seconds
Left Arm Three Point Dumbbell Row x 8-10 reps @ 20X0
Rest 20 seconds
Plank March x 30-40 seconds
Rest 60 seconds

C. Against a 12-minute clock, complete:
800 Meter Run or 1600 Meter Bike
followed by...
As many rounds and reps as possible in remaining time of:
3 Burpees
6 Jumping Air Squats
9 Kettlebell Swings

“PERFORMANCE”

A. Prefatigue
See above

B. Three sets of:
Back Squat x 2.2.2 @ 80-85% of 1-RM Back Squat
Rest 15 seconds between doubles
Rest 2-3 minutes between sets

C. Against a 12-minute clock, complete:
800 Meter Run or 1600 Meter Bike
followed by...
Accumulate as many reps as possible in remaining time of:
1-2-3-4-5-6...
Power Cleans (155/103 lb)
Bar-Facing Burpees

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).