In part 1, This week we’re moving into our next phase of our strength cycle. This is an 8 week linear progression strength cycle that’s focused on volume training with the same loading across all sets. Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality.  Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load.   In part 2, we have a hard hitting metcon.  Today's stimulus is an RPE 8-9 which means we are looking at heavy or labored breathing.  Athletes are targeting 90%-95% of their max heart rate.  Encourage athletes to scale as needed to be able hit the target RPE today.   

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Score | Time

Target Score | 7:00-15:00 

Stimulus | Lactate Threshold [RPE 8-9]

Bike | About 1:30 of work.

Burpee Box Jump | 1:30 or less, able to finish a whole round in less than 3:00.

Full-Body Tension for Power

Today’s emphasis is on maintaining tension throughout the entire body during the bench press. This full-body tension is key to stabilizing the lift, enabling more weight to be handled safely and efficiently. Athletes should focus on engaging not just the chest and arms, but also the legs, glutes, and core. By driving their feet into the ground, squeezing the glutes, and tightening the core, athletes create a solid foundation that translates into greater power and stability on the press.

18/15 CALORIE BIKE

1:30 Time Cap
15/12 Calorie Echo Bike
18/15 Calorie Row
15/12 Calorie Ski
250m Run
1:15 Moderate Effort on Treadmill/Runner*
10 Shuttle Runs (1 rep = 25ft down & back)

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BURPEE BOX JUMP

Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only
Burpee Box Jump Overs

For today's flow, the bike will likely take a little longer than our burpee box jumps.  Therefore, sharing machines may be difficult.  If you need sub to machines to make flow see substitutions.  

Athletes can share boxes and go one-and-one each rep.