Monday 8.19.2024

*Welcome to the first day of our new training cycle! For the next 8 weeks, the format will look as such:

Day 1: Front Squat
Day 2: Bench Press
Day 3: Power Clean/Clean
Day 4: Single Leg
Day 5: Jerk Technique/Upper Pressing
Day 6: Gymnastics/Conditioning
Day 7: Sumo Deadlift
Day 8: Conditioning

Please note that the specific movements mentioned will be the focus for “Performance,” while “Fitness” will generally have more variety within the same movement patterns.

For today’s work, use Part A to focus on activation and range of motion; then, with your strength work, keep the RPE on the lower end, and try to dial in good mechanics on the Front Squat.

If you have questions regarding training/programming, please don’t hesitate to send us a message.

Enjoy!

P.S. It’s George’s birthday today, so we let him write the conditioning workout — all complaints must be submitted to him!

“FITNESS” & “PERFORMANCE”

A. Movement Prep/Activation
Two sets for quality of:
6-8/side Hand Supported Front Foot Elevated Knee Over Toe Split Squat @ 21X1
20-30 Second Pronated Passive Hang
16-20/side Lateral X-Band Walk
20-30 Second Supinated Passive Hang

B. Four sets of:
Front Squat x 5 reps @ 31X1
Rest 2-3 minutes

Working Set 1 - 5 reps - RPE 7 @ 31X1
Working Set 2 - 5 reps - same weight as Set 1 @ 31X1
Working Set 3 - 5 reps - same weight as Set 1 @ 31X1
Working Set 4 - Max unbroken reps at Set 1 weight (no tempo)

*Perform 1-2 warm-up sets to find your proper working weight; if you end up slightly below the prescribed RPE, that is OK -- focus on quality reps and tempo.

B. Every 6 minutes, for 18 minutes (3 sets), at increasing effort each set:
24/20 Calorie Row
12 Front Racked Reverse Lunges (115/73 lb)
18/15 Calorie Echo Bike
9 Bar-Facing Burpees

*Perform your first set at 75-80% of your max perceived effort, then try to increase your speed and effort each set.

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total