Monday 6.5.2023

*Coach’s Notes: For today’s Strength work, you have the option to use either Dumbbells or a Barbell on the Bench Press. The main goal is to make sure that the final reps of Sets 2 & 3 are CHALLENGING, so choose what will allow you to load this effectively.

If you don’t have Double-Unders yet for today’s conditioning, substitute lateral hops over the Dumbbell (or other line/object).

“FITNESS” & “PERFORMANCE”

A. Pressing Strength
Every 2:30, for 10 minutes (4 sets):
Barbell or Dumbbell Bench Press
*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 two warm-up sets prior to starting your timed sets. If the 80-lb DBs are not enough load for you here, use a Barbell. Try to increase from 5.24.2023

B. Conditioning
Against a 2-minute clock, complete:
200 Meter Row or Ski
30 Double-Unders
Alternating Single Arm Devil's Presses (50/35 lb) x Max Reps

Rest 60 seconds, and complete FIVE sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible