Monday 8.26.2024

*Coach’s Notes: Today (Day 7 of our training cycle) will include speed strength (either Snatching or KB work), followed by heavy hinging with the Sumo Deadlift. As with last week’s Front Squats, the goal is to find a solid working weight that is below our maximal effort, and repeat this same weight for all of our working sets. Focus on movement mechanics in this first week of our Deadlift cycle, and resist the urge to go super heavy today. If you like using percentages of 1-RM as a guide, a good goal here would be around 50-60%.

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 — 12 Single Arm Russian Kettlebell Swings (Left Arm) + 9 Single Arm Front Rack Reverse Lunges (Left Side)
Minute 2 — 12 Single Arm Russian Kettlebell Swings (Right Arm) + 9 Single Arm Front Rack Reverse Lunges (Right Side)
Minute 3 — 30-40 Second Front Leaning Rest on Rings
Minute 4 — 30-40 Seconds of Jump Rope Practice

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch (mid thigh) x 2 reps
Sets 1-2: 50-60%
Sets 3-4: 60-70%
Sets 5-6: 70-75%
Sets 7-8: 75-80%

B. Every 3 minutes, for 9 minutes (3 working sets):
Sumo Deadlift x 8 reps @ 21X1 — RPE 7-8

*Perform 1-2 warm-up sets to find a suitable working weight, then keep the weight the same for all three working sets. Focus on great form and tempo this week.

C. Complete as many rounds and reps as possible in 6 minutes, with a focus on movement quality, of:
2.4.6.8.10.12....
Supinated Grip Strict Pull-ups
*12 V-Ups after each set

*Use assistance on the Pull-ups that will allow you to complete up to 6 reps unbroken; alternatively, substitute Ring Rows for Pull-ups if you’d prefer.

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):
200/150m Row or Run
400/300m Bike
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.