Friday 11.3.2023

“FITNESS”

A. Three sets of:
Front Squat or Kettlebell Front Squat x 4-5 reps @ 4211 tempo
Rest 45 seconds
Strict Pull-ups x 6-10 reps @ 21X0
Rest 45 seconds
Front Leaning Rest on Rings x 40-60 seconds
Rest 60-90 seconds

*The tempo on the Front Squat is not as slow and last week; try to increase weight here if able.
*If you don't have Strict Pull-ups, work on Assisted Pull-ups at tempo, or Negative Pull-ups (3-5 second lowering) for 4-6 reps.

B. For time:
50/40 Calories of Echo Bike
40 Dumbbell Front-Racked Walking Lunges
30 Dumbbell Plank Rows (R + L = 2)
20 Dumbbell Thrusters
10 Devil's Presses

Compare to 4.29.2022

Cooldown
One to two sets of:
Dynamic Adductor Stretch x 8-10/side
Half Kneeling Quad Stretch x 30-40 seconds/side

“PERFORMANCE”

A. Take 15-20 minutes to build to a 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Compare to 3.7.2023

B. For time:
50/40 Calories of Echo Bike
40 Dumbbell Front-Racked Walking Lunges (50/35 lb)
30 Pull-ups
20 Dumbbell Thrusters (50/35 lb)
10 Devil's Presses (50/35 lb)

Compare to 4.29.2022

Cooldown
One to two sets of:
Dynamic Adductor Stretch x 8-10/side
Half Kneeling Quad Stretch x 30-40 seconds/side

“ENDURANCE (AKA SWEAT SESH)”

90 Second 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