Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.

If you did not make it in on Monday, you will be completing yesterday’s back squat testing.  If you tested your back squat on Monday, your workout for today will be:

Strength Testing
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Conditioning Test
Complete as many Burpees as possible in 3 minutes.

Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.
PART ONE
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

Written by Calvin Sun

I have spent over half a decade working in the fitness industry and, for better or worse, things have changed a great deal over the last few years. Among these changes, strength coaches and physical therapists have found themselves on convergent paths. Many PTs are required to have a certification in strength and conditioning and more coaches are finding themselves at seminars learning about myofasical release and techniques for increasing range of motion. In the past, coaches and trainers would simply instruct their clients on how to “stretch”, focusing on increasing flexibility by lengthening muscles that might be short and tight.

Workout of the Day
Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
DB External Rotation x 6-8 reps each @ 2020
Rest 60 seconds;
and then,
In teams of three, perform a 6000 meter relay row for time.

Set the erg for Intervals: Distance – 500 Meter intervals with 10-15 seconds rest.  During that 10-15 seconds, switch out for the next teammate as quickly as possible.

Optional Finisher – Accumulate 90 seconds in an L-Sit

Gold Standard of Rowing –

Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.
Weighted Pull-Up
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM;
and then,
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

(Compare testing results to June 9,