Thursday 8.22.2024

*Coach’s Notes: Day 4 is our second Squat day this week, with the quad-dominant Cyclist Squat, along with Single Leg Strength Balance work. Note that we are looking for the knees to come forward over the toes in this variation of the squat, with the heels elevated, and more narrow stance than what we see in a typical squat. The torso should stay as close to perfectly upright as possible. Regardless of whether you use a Barbell in the back rack position, or a Kettlebell in a Goblet hold, prioritize perfect movement mechanics over heavy loading, especially if this is a new movement for you.

For the conditioning sets: if you cannot maintain a consistent pace using Toes to Bar and Burpees, substitute V-Ups and No-Push-up Burpees.

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Cyclist Back Squat or Goblet Squat @ 20X1
*Loading/Rep Scheme:
Warm-up Set - 10 reps @ 20X1 - Easy

Working Set 1 - 10 reps @ 20X1 - RPE 7
Working Set 2 - 8 reps @ 20X1 - RPE 7
Working Set 3 - 6 reps @ 20X1 - RPE 7
Working Set 4 - Max unbroken reps at Set 1 weight @ 20X1 (aim for 6-12 reps)

B. Every minute, on the minute, for 8 minutes (2 sets of each):
Minute 1 — 10-12 Single Arm Suitcase Bulgarian Split Squat Left Leg @ 20X0
Minute 2 — 10-12 Single Arm Suitcase Bulgarian Split Squat Right Leg @ 20X0
Minute 3 — 25-35 Second Side Plank or Star Plank Left Side
Minute 4 — 25-35 Second Side Plank or Star Plank Right Side

C. Every 2 minutes, for 10-12 minutes (5-6 sets):
8/6 Calorie Echo Bike
8 Toes to Bar (or V-Ups)
8 Burpees (or No-Push-up Burpees)

“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