Wednesday 11.20.2024

“FITNESS”

A. Three or four sets of:
Bulgarian Split Squat x 6-7 reps each leg @ 3010
Rest 30 seconds
Ring Rows x 8-10 reps @ 21X0 or Strict Pull-ups x 4-6 reps @ 21X0
Rest 30 seconds
Lateral X-Band Steps x 15-20 each side
Rest 60 seconds

*Try to increase loading on the Split Squats from what you used last week; if you are able to work on Pull-up progressions, you may choose to substitute that for the Ring Rows.

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Four sets of:
Back Squat; 8,6,6,4
Rest 90 seconds
Pronated Grip Strict Weighted Pull-up; 4,3,3,2
Rest 90 seconds

There is no specific tempo for these reps; just remain under control. See last week’s notes regarding the rep schemes and loading.

B. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 150ft Farmers Carry (as heavy as possible)
Minute 2 — 10/8 Calorie Bike Erg Sprint
Minute 3 — 30 Second Weighted Hollow Hold

*Note times for your Bike Sprint each set.

C. Two or three sets for quality of:
Banded Face Pull x 12-15 reps @ 20X0
Rest as needed
Kettlebell Horn Curl x 10-12 reps @ 20X1
Rest as needed

“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.