Thursday 9.26.2024

“FITNESS”

A. Three or four sets of:
Dumbbell Bench Press x 6-8 reps @ 21X1
(try to increase from last week's sets)
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 2010
Rest 30 seconds
Hollow Hold or Flutter Kicks x 30-40 seconds
Rest 60 seconds

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Close Grip Bench Press
*Set 1 – 3 reps @ 83-88%
*Set 2 – 2 reps @ 88-92%
*Set 3 – 1 rep @ 95-98%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 5 reps @ 80-85%
*Set 6 – 5 reps @ 80-85%

B. Three sets for max reps of:
60 Seconds of Alternating Dumbbell Snatches
60 Seconds of Ring Push-ups (or Push-ups)
60 Seconds of Bike, Ski, or Row (for Calories)
Rest 60 seconds

C. (Optional) Two or three sets of:
10-12 Dumbbell Hammer Curls @ 30X0
Rest as needed
15-20 Banded Overhead Tricep Extensions @ 2010
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets