Wednesday 8.21.2024

*Coach’s Notes: For “Performance,” Day 3 is focused on Speed Strength, utilizing variations of the Clean/Power Clean; for “Fitness,” today will include hinge, pulling, and core work.

Part B is what can be referred to as “battery work,” meaning that we will be working on some more explosive, higher power movements, then challenging ourselves to recover quickly in an EMOM format. On the Row Sprint, you shouldn’t be out of control on your technique, but try to push the pace as much as possible, seeing how quickly you can complete your 150 or 120 Meters.

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 30 seconds
Push-ups x 8-12 reps @ 2010 (stick to the tempo!)
Seated Banded Row x 12-15 reps @ 10X1
Rest 30 seconds
Deadbug w/Band x 16-20 reps
Rest 60-90 seconds

B. Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 — 4-6 Strict Pull-ups @ 21X1
Minute 2 — 8-12 Alternating Goblet Box Step Ups
Minute 3 — 120-ft Sandbag Carry
Minute 4 — 150/120 Meter Row Sprint
Minute 5 — Rest

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Power Clean x 1.1.1.1
(Rest 7-10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 80-85

*Use these %'s as a guideline, but only increase loading if your technique is solid.

B. Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 — 4-6 Bar or Ring Muscle-Ups
Minute 2 — 6-8 Box Jumps (taller than normal; step down and reset between reps)
Minute 3 — 120-ft Sandbag Carry
Minute 4 — 150/120 Meter Row Sprint
Minute 5 — Rest

“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