Thursday 8.15.2024

*Program note: This week is a transition week into our next training cycle, which starts Monday, August 19th. Use this week to recover a bit from the last couple of (heavier) weeks, and have some fun exploring different movements!

“FITNESS” & “PERFORMANCE”

A. Three working sets of:
Cyclist Back Squat @ 20X0*
(see reps below)
Rest 60 seconds
Strict Pull-ups x Max Reps @ 20X0
(if using assistance, shoot for 6-10 reps here)
Rest 60 seconds

*Cyclist Back Squat Loading:
Warm-up Set - 10 reps @ 20X0 - easy
then...
Working Set 1 - 12 reps @ 20X0 - RPE 7
Working Set 2 - 10 reps @ 20X0 - Increase weight by 2-5%
Working Set 3 - 8 reps @ 20X0 - Increase weight by 2-5%

B. For time @ sustainable pace:
24-20-16-12-8
Calorie Bike Erg, Ski Erg, or Rowing
12-10-8-6-4
Dumbbell Box Walk-Overs

*Goal here is 8-12 minutes of sustained effort.

C. Two or three sets of:
Kettlebell Horn Curls x 12 reps @ 20X0
Rest 30 seconds
Bent Over Dumbbell Reverse Flies x 12 reps @ 20X0
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute