Monday 2.19.2024

*Coach’s Note: Today’s Part A is the same exact format as last Friday (2.9.2024); your goal is to slightly increase the loading on the Romanian Deadlifts from that day. On the dips, try to perform either more reps, or a tougher variation than you did last time.

“FITNESS” & “PERFORMANCE”

A. Four working sets of:
Romanian Deadlift x (see reps below)

Warm-up Set: 10 reps @ Light weight
Set 1 — 10 reps @ 20X1 - RPE 8
Set 2 — 8 reps @ 20X1 - RPE 8
Set 3 — 6 reps @ 20X1 - RPE 8
Set 4 — Drop back to your Working Set 1 weight and perform a set for max reps @ 20X0 Tempo (Goal is 10-15 reps -- stop as soon as your mechanics start to break down)

Rest 2-3 minutes between working sets, and, during this time, complete 8-12 Ring Dips, Stationary Dips, or Bench Dips @ 20X0 tempo.

Try to increase loading on the RDL from what you used on 2.9.2024

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 12-16 Alternating Dumbbell Reverse Lunges (use heavy dumbbells here)
Minute 2 — 40 Seconds of Dumbbell Floor Presses (same Dumbbells as your Lunges)
Minute 3 — 8-12 Calorie Echo Bike
Minute 4 — 40 Second Plank Hold

Cooldown
One or two sets of:
Shinbox Good Morning x 10/side
Passive Hang x 30-40 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg