Monday 11.11.2024

**Note on the "Performance" program: For today’s strength supersets, please note that the reps are going down each set for both movements. For the Back Squat, this means your first working set will be 10 reps; your second set 8 reps; then 6 reps; and finally 4 reps on your final set. Your goal should be to make each set a 7-8/10 effort, increasing weight as you go.

You’ll be alternating your Back Squat sets with sets of Weighted Pull-ups (supinated grip), following an analogous pattern — 5 reps, then 4 reps, etc. Loading for this may look like this: Set 1: Bodyweight x 5 reps; Set 2: 5lb x 4 reps; Set 3: 10lb x 3 reps; Set 4: 15 lb x 2 reps. If you do not have the ability to perform strict, unassisted pull-ups, then perform negative only pull-ups for sets of 3-5 reps.

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 3010
Rest 30 seconds
Supine Ring Rows x 10 reps @ 21X0
Rest 30 seconds
Banded Face Pulls x 12 reps @ 2010
Rest 30 seconds
Jump Rope or Double-Under Practice x 40-60 seconds
Rest 60 seconds

*Perform 1-2 warm-up sets to find an appropriate working weight for your Split Squats, aiming for a 7-8/10 RPE.

B. Same as "Performance"

“PERFORMANCE”

A. Four sets of:
Back Squat; 10,8,6,4 reps
Rest 90 seconds
Supinated Grip Strict Weighted Pull-up; 5,4,3,2 reps (or Pull-up Negatives x 3-5 reps)
Rest 90 seconds

*See the above notes regarding the rep schemes and loading. There is no specific tempo for these reps; just remain under control.

B. For time:
40 Wall Balls (20/14 lb)
800 Meter Run
30 Wall Balls
600 Meter Run
20 Wall Balls
400 Meter Run

Compare to 7.24.2023

C. (Optional) Two or three sets of:
Plank or Weighted Plank Hold x 30-40 seconds
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.