MONDAY

Warm-Up:

2 Sets, For Quality

1:00 minute Machine Choice

10 Bird-Dogs

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

20 second Glute Bridge Hold

10 Cossack Squats

Workout Primer

3 Sets

Power Clean + Front Squat

Squat Clean + Front Squat

Rest 30 seconds

3 Bench Press

Rest 30-60 seconds

*Increase loads up to working weights

"The Air Fryer" 30:00 minute EMOM

Fitness

min 1: 5 Front Squats*

min 2: 8/6 Calorie Bike

min 3: 10 Dumbbell Bench Press

min 4: 10/8 Calorie Ski Erg

min 5: Rest

Performance

min 1: 3 Front Squats*

min 2: 11/8 Calorie Bike

min 3: 5 Bench Press

min 4: 13/10 Calorie Ski Erg

min 5: Rest]

Front Squats will be from the floor, 3 second Pause on 3rd Rep

Loads: Starting @ 70% of 1RM for both lifts and increasing to an 8 RPE//

Primary Objective: Finish the 3 Front Squats at around 80% of 1RM and the

Bench Press at close to 77%, but of course this is loose based on how you are

feeling today. 

Secondary Objective: Keep the Bike and Ski Erg to under 7 RPE

Stimulus: Battery Work + Absolute Strength

RPE: 7/10

Athlete Notes + Workout Strategy:

We are looking to start at round 6 RPE overall on this workout and only build intensity through lifts today while keeping the bike and the ski moderate. The time to load the bars will be after the lift or on the rest minute. The goal here should be to keep things moderate heavy and just load by feel. Don’t push for max loads here today as we are starting a new cycle next week and the goal is to keep things fresh here, not to push up that intensity.