Friday 3.25.2022

“FITNESS”

A. Three sets of:
Front Squat or Goblet Squat x 6-8 reps @ 31X1
Rest 60 seconds
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Front Leaning Rest on Rings x 40-60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
15 Dumbbell Floor Presses
12 Dumbbell Alternating Reverse Lunges
6 Strict Pull-ups

Focus here on quality reps and steady, grind-it-out pace

“PERFORMANCE”

A. Take 15-20 minutes to build to a 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Compare to 12.15.2021

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Dual Kettlebell Front-Racked Reverse Lunges (24/16 kg each hand)
9 Chest-to-Bar Pull-ups (or 6 Strict Pull-ups)
6 Strict Handstand Push-ups (scale as needed to make these take less than 45 seconds per set)

Focus here on quality reps and steady, grind-it-out pace

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike
10 No-Push-up Burpees (sprawls)
200 Meter Run
15 Sit-Ups
40 DUs or 80 Singles