I’m going to miss you all this coming week; I’ll be in Portland Monday through Thursday, and back to WFA on Friday. I am spending the week with Julien and Richard of StrongFit. I expect to come back smarter, better, and potentially seemingly more masochistic. Just a warning.
Warm-Up for the Keep: Keeping it Classic
5m Bodyweight Flow
2 Rounds: 10 swings, 5 squats (prying on #5), 5/5 haloes, 30s feet-down oblique opener
Monday
Tabatas (4x8x20/10/60) of: Air Squats and Ball Slams; Clean & Press and Jumping Lunges.
Coach’s Note: First 20s, air squats; next 20s, ball slams. Repeat each eight times. Then switch to C&P and Jumping Lunges, again alternating each 20s.
Tuesday
Lactate Intervals (4x1m/3m) of (select 1 or 2): Row, Ski, D&U, C&P, Sled Push
Coach’s Note: The 60s needs to be all out, 100%, redline; anything less and there’s no point. Athletes choose 1 or 2 exercises; if choosing 2, alternate each round.
Wednesday
EMOM18 of: 20 Ball Slams, 10 DB Step Ups (~20% of body weight total), 6 Clean and Press
Thursday
Endurance Intervals (4x4x45/15/60) of: Down&Ups, Plate OH Walking Lunges, Standing Plate Half Moons, Standing Founder (25/20)
Coach’s Note: Cycle through exercises each round.
Friday
Steady State Plus
3x3x2m of: DB Step Ups (20% of bw total); HDSB Carry; Jump Rope
Immediately after finishing the 18m, perform three rounds of the following:
50 Pec Stick Flutter Kicks and 20s/20s Pec Stick Founder Lunge