Thursday 8.24.2023

Aug 23

“FITNESS”

A. Three sets of:
Tempo Goblet or Dual Kettlebell Front Squats @ 4211 x 5 reps
Rest 15 seconds, then...
Goblet or Dual Kettlebell Front Squats (NO TEMPO) x Max Reps in 30 seconds
Rest 90-120 seconds

B. See below for options for Conditioning

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70-75%
*Set 2 – 2 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 1 rep @ 85-90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 3 reps @ 85-90%

If you don’t know your 1-RM Front Squat, then use these %’s as a suggested effort, and aim to make your final set of 3 reps as heavy as you can handle.

B. Option 1: Aerobic Intervals
Every 3 minutes, for 18 minutes (6 sets):
100 Meter Run
100 Meter Ski
100 Meter Row

*Try to go a little faster each set

OR

Option 2: Strength Endurance
Every 90 seconds, for 18 minutes (3 sets):
Station 1 — 6-8 Three Point Single Arm Dumbbell Rows each arm @ 31X0
Station 2 — 16-20 Alternating Cossack Squats with Goblet Hold @ 20X0
Station 3 — 10-12 Tall Kneeling Kettlebell Horn Grip Tricep Extensions + 10-12 Tall Kneeling Kettlebell Horn Grip Curls
Station 4 — 40-60 Second Wall Sit Hold