Wednesday 3.27.2024

Mar 26

“FITNESS”

A. Four sets of:
Barbell Hip Thrust x 6-8 reps @ 20X1 (up from last week)
Rest 60 seconds
Single Arm Kettlebell Suitcase Carry x 100 feet each side
Rest 60 seconds

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Four working sets of:
Clean Grip Deadlift x (see reps below)
Warm-up Set 1: 9 reps @ Light weight
Warm-up Set 2: 7 reps @ Moderate
then...
Set 1 — 7 reps @ 21X0 - RPE 8-9
Set 2 — 5 reps @ 21X0 - RPE 8-9
Set 3 — 3 reps @ 21X0 - RPE 8-9
Set 4 — Drop back to your Working Set 1 weight and perform a set for max reps @ 20X0 Tempo (stop as soon as your mechanics start to break down)
Rest 2 minutes between sets

This is the same scheme as last week (3.18.2024); try to increase your loading by 2-5% from what you used that day.
Between your working sets, perform 20-30 second Ring Support Holds.

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 6-8 Dumbbell Bench Press @ 20X1 (as heavy as able, with good form)
Minute 2 — 12-16 Heavy Russian Kettlebell Swings
Minute 3 — 30 Second Row @ high effort

Rest until the clock reaches 14 minutes, then...

Complete as many quality rounds and reps as possible in 6 minutes of:
4.8.12.16....
Kettlebell or Dumbbell Offset Push-ups (divide the reps between sides) — or just plain old Push-ups
Tall Kneeling DB or KB Crush Grip Curls