Monday 2.20.2023
*Reminder: Score submissions for Open Test 23.1 are due by 8pm on Monday 2/20!
*Coach’s Notes:
For “Performance,” we’ve been working on speed via the Tempo Bench Press. Today the goal is to build up and hit some heavy singles WITHOUT the pause on the chest that we’ve seen over the past several weeks. If you feel good, try to shoot for a 1-RM on the last set (though this isn’t necessarily the aim).
Lots of rep ranges today on the conditioning work; the goal is to find variations, loadings, and rep counts that will make this session challenging, while maintaining good movement throughout. Then, on Minute 4, try to push the pace and accumulate as many calories as you can over the 5 sets.
“FITNESS” & “PERFORMANCE”
A. Every 2 minutes, for 16 minutes (8 sets) of:
Bench Press x 1 rep @ 20X0
Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+
-OR-
A. Three sets of:
Glute Bridge Dumbbell Floor Press x 10-12 reps @ 31X1
Overhead Banded Tricep Extensions x 20-25 reps @ 10X0
Banded Face Pulls x 12-15 reps @ 21X0
Side Plank x 30-40 seconds each side
Rest as needed between movements and sets
B. Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 4-6 Single Arm Dumbbell Hang Clean and Jerks each arm
Minute 2 – 6-8 Burpee Box Jump-Overs
Minute 3 – 4-6 Bar Muscle-Ups or Strict Pull-ups, or 6-12 Chest-to-Bar Pull-ups
Minute 4 – 60 Second Bike, Ski, or Row for Max Calories
Minute 5 – Rest
*Track calories achieved each set
“ENDURANCE (AKA SWEAT SESH)”
40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles
