Tuesday 12.17.2024

“FITNESS”

A. Three sets of:
1-1-2 Dumbbell Bench Press x 6-8 reps @ 20X0
Rest 30 seconds
Kettlebell Hamstring March x 12-16 reps @ 20X0
Rest 60 seconds

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Bench Press
*Set 1 - 3 reps @ RPE 7/10
*Set 2 - 3 reps @ RPE 8/10
*Set 3 - 3 reps @ RPE 9/10
*Set 4 - Max Reps using 75-80% of Set 3 weight

Build in load to a heavy set of 3 for your third set, then complete a back-off set for max reps.
The reps have decreased from last week -- your goal is to go up in weight from that session.

B. Three sets, for quality, of:
Strict Handstand Push-ups x 4-10 reps or Dumbbell Z-Press x 8-10 reps
Rest 30 seconds
Heavy Sandbag Bear Hug Hold or Dual Kettlebell Rack Hold x 30-45 seconds
Rest 60-90 seconds

*For the HSPUs, adjust so that the prescribed rep range is challenging for you -- this may mean adding a deficit, or wearing a weight vest. Those that want to work on this movement, but don't quite have the strength yet, can work Piked Hanstand Push-ups off of a Box, or slightly decrease the range of motion using abmats.

C. Every 2 minutes, for 12 minutes (6 sets):
10/8 Calorie Row
18 Double-Unders or Lateral Hops
6 Burpees to target

*These are high effort, fast-paced sets. Compare to 10.17.2023.

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.