Monday 4.18.2022

“FITNESS” & “PERFORMANCE”

A. Four or Five sets of:
Tempo Front Squat x 3 reps @ 42X1 tempo
Rest 2-3 minutes between sets

*Increase loading from 4.4.2022, and/or aim to make all of these sets decently heavy, with solid, 2-second pauses on every squat. This tempo should be VERY challenging to maintain by the final rep of each set.

B. Every 3 minutes, for 15 minutes (5 sets):
6 Burpees
9 Box Jumps (30/24" -- MUST step down)
15 Heavy Russian Kettlebell Swings
30 Second Plank Hold

then, when the clock reaches 15:00…

C. Complete 50 Goblet Squats (70/50 lb) for quality (5 minute cap). Hold a Dumbbell or Kettlebell.

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row or Run @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Rest until the clock reaches 12:00, then....

Every minute, on the minute, for 16 minutes (8 sets):
Minute 1 -- 30 Second Row or Run @ 85-90%
Minute 2 -- 30 Second Bike Erg @ 85-90%

Rest until the clock reaches 32:00, then...

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row or Run @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Try to achieve the same paces on the second 8 minute segment (the 40-second intervals) as you did on the first, now under accumulated fatigue.