Wednesday 10.11.2023

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Semi-Sumo Deadlift x 4 reps @ 21X1
Rest 2 minutes
Set 1 — 4 reps @ RPE 6
Set 2 — 4 reps @ RPE 7
Set 3 — 4 reps @ RPE 8
Set 4 — 4 reps @ RPE 8

Perform 1-2 warm-up sets as needed prior to starting your working sets. The reps have decreased here from 10.2.2023 — try to increase the loading from what you used that day.

B. Four sets of:
Seated Dumbbell Shoulder Press x 6 reps @ 21X1
Rest 2 minutes
Set 1 — 6 reps @ 21X1 RPE 6/10
Set 2 — 6 reps @ 21X1 RPE 8/10
Set 3 — 6 reps @ 21X1 RPE 9/10
Set 4 — Max Reps @ 20X0 using 75-80% of Set 3 weight

Perform 1 warm-up set of 8-10 reps prior to starting your first working set.

C. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Row
90-ft Dual Kettlebell Front Rack Carry
12/9 Push-ups

“ENDURANCE (AKA SWEAT SESH)”

Echo Bike or Bike Erg Workout (via Chris Hinshaw)
Part 1:
6 sets of:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets of:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min