Friday 10.4.2024

“FITNESS”

A. Four sets of:
Front Squat or Kettlebell Front Squat x 6 reps @ 31X1
Rest 30 seconds
Dumbbell Russian Step Ups x 8 reps each leg @ 21X1
Rest 30 seconds
Prone W to Y Press x 12 reps @ 2020 (hold small plates here if able — these are hard!)
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 60-90 seconds

B. For time:
30 Alternating Dumbbell Snatches
400 Meter Run or Row
20 Alternating Dumbbell Snatches
400 Meter Run or Row
10 Alternating Dumbbell Snatches
400 Meter Run or Row

“PERFORMANCE”

Take 15-20 minutes to build to today’s 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 4.1.2024

B. For time:
21 Deadlifts (225/153 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

Compare to 3.18.2022

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets