Tuesday 5.7.2024

*RUN CLUB GROUP RUN: Meet at the gym at 6pm on Wednesday (5/8) for a group run!

Monday - Back Squat + Upper Pulling
Tuesday - Push Press
Wednesday - Power Clean
Thursday - Front Squat + Upper Gymnastics
Friday - Bench Press + Hinge

“FITNESS”

A. Three sets of:
Half Kneeling Filly Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Ring Rows x 10-12 reps @ 21X0
Rest 30 seconds
Reaching Plank March x 30-40 seconds
Rest as needed

B. Against a 4-minute running clock, complete:
200 Meter Ski
400 Meter Run
Max Reps of Dumbbell Push Presses

Rest 2 minutes between sets, and complete a total of three sets for max reps.

C. Two or three sets of:
Kettlebell Horn Curls x 8-10 reps @ 20X0
Rest as needed
Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest as needed

“PERFORMANCE”

A. Five sets of:
Push Press x 4 reps
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE
*Set 5 — 10/10 RPE

Build in load to today's 4-RM Push Press

B. Against a 4-minute running clock, complete:
200 Meter Ski
400 Meter Run
Max Reps of Push Presses (115/73 lbs)

Rest 2 minutes between sets, and complete a total of three sets for max reps.

C. Two or three sets of:
Kettlebell Horn Curls x 8-10 reps @ 20X0
Rest as needed
Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total