Monday 8.3.26

Workout of the Day

STRENGTH

Back Squat
6-4-2-6

Notes
Complete the rep wave listed above. Start with a load that feels like RPE 8+ for the set of 6 reps. Build in load on the set of 4 and again on 2. For the final set of 6, aim to go heavier than your initial set.

If your technique is holding up week to week, push yourself today and find the edge, with likely 1 rep in the tank on most of the sets, not much more.

Last week was 5-4-3-5. A good goal would be to start at the same weight or slightly heavier than last week and push for slightly bigger jumps on the 4 and 2 sets.

ASSISTANCE

3 Sets
10 DB Bench Press @ RPE 8
Rest 30 sec
Max Reps Ring Push-Ups*
Rest 2 min

Notes
Before starting your first set, do a mini round or two of this with lighter loads to warm-up on the bench, build good mechanics on the rings, and get a feel for the “interference” of the workout.

Choose DBs that will allow for 10 unbroken each time, though challenging.

Push-ups are one unbroken set. Cap at 20 reps. If you will complete fewer than 10 reps, modify to an incline ring push-up, regular push-up on floor, or elevated push-up with bar in rack.

---

Programming Template: Week 5/8

🌭 Saturday 8/8: Wet Hot American Throwdown 🌭

This year’s WHATD kicks off coach Katie’s maternity leave so we’re throwing a party and inviting everyone! To participate all you have to do is sign up for a normal group class on 8/8 and everyone can do the workout. If you’re an Open Gym only membership stop by or contact the front desk so you can sign up!

In addition to the workout, we’ll have some summer time fun refreshments and frozen treats as as well as a splash of a surprise!

9 Rounds for Time
8 Devil’s Cleans (50/35/20lb)
22 Calorie Row/Ski/Bike
40m Single Arm Farmer’s Carry (50/35/20lb)

9 months
8/22 is my due date
40weeks = 40M 

Notes
Devil’s Clean: 1 DB in each hand. Use a load you can move through 8 reps unbroken for most, if not all, of the workout.

Machine: scale for a < 2:00 effort.

Carry: Use 1 of your dumbbells, traveling a total distance of 40 meters, trading arms as desired throughout.