Tuesday 8.20.2024

*Coach’s Notes: Today is Day 2 of our current training cycle, and the focus today is on Upper Body Pressing Strength, along with conditioning.

As a rule, if Bench Pressing with the Barbell is troublesome for your shoulders, we first try substituting a Dumbbell Bench Press here. If you need further adjustments, please let your coach know prior to class, and they can help ensure you get a productive training session.

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 10 minutes (5 sets):
Close Bench Press x 5-6 reps @ 20X1

*Build off of last weeks sets, and aim to make your final set an 8-9/10 RPE.

Followed by…

Two sets of:
Close Grip Bench Press x Max Reps @ 85% of today’s heaviest set
Rest 2-3 minutes between sets

*Don't go to total failure on your AMRAP sets; instead, get as many quality reps as possible before you need to take any excessively long pauses at the top.

B. Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Bike Erg
10 Single Arm Dumbbell or Kettlebell Hang Clean & Jerks (5 each arm)

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Ski
10 Plank Dumbbell or Kettlebell Pull Throughs (5 each arm)

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
100 Meter Run
10 Ball Slams

“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