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Workout of the Day

FITNESS
A. Front squat
4×4; All tough sets – but build as able; Rest 2 min

Training notes:
-All sets should be difficult – but build by 5-10# as able.

Record top weight lifted – and include all weights in training notes.

B. E2min for 10 sets:
1st: 20s assault bike/row @ 95+%
*Assault bike/row @ 50% during rest period.
2nd: 12 DB snatches, alternating @ high effort
*Assault bike/row @ 50% during rest period

Training notes:
-This should be very high effort piece while working at an aerobic recovery piece on the bike or erg – the goal is to train repeatability of high output work.

Record fastest and slowest splits for each set of work on every 2 minute piece.

PERFORMANCE
A. Front squat
2,1,2,1; Waveload; Rest 2 min

Training notes:
-Waveload means that weight should increase as reps decrease and decrease as reps increase.
-Waveloading allows for activation of different motor units as you move up and down in weight.
-Top single today is not necessarily a 1RM – should be at an RPE of 8 or 9.

Record top weight lifted for set of 1 – and record all other weights used in training notes.

B. E2min for 10 sets:
1st: 20s assault bike/row @ 95+%
*Assault bike/row @ 50% during rest period.
2nd: 6-10 touch-and-go clean & jerks (135/95)
*Assault bike/row @ 50% during rest period

Training notes:
-20s bike/row should be at a very fast and uncomfortable pace.
-Terminate set on clean & jerks if you can’t maintain touch-and-go – drop the weight if sets of 6-10 is unrealistic for you.
-20 total minutes of work.

Record fastest and slowest splits for each set of work on every 2 minute piece.

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