Thursday 10.3.2024

*Coach’s Notes: Today is a full-on upper body PUMP day! If you’d prefer a more full-body workout, or if you are struggling with any kind of shoulder injury, please look back on the past week of workouts, or speak with your coach about your options for today’s session.

“FITNESS” & “PeRFORMANCE”

A. Four sets of:
Barbell or Dumbbell Floor Press x 8 reps @ 30X1
Rest 60 seconds
Strict Pull-ups or Weighted Pull-ups x 4-6 reps @ 20X0
Rest 60 seconds

B. Three sets of:
Seated Dumbbell Arnold Press x 8-10 reps @ 20X1
Rest 45 seconds
Bent Over Dumbbell Reverse Flies x 10-12 reps @ 2010
Rest 45 seconds

C. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — 12-15 Second Bike Erg or Echo Bike @ very high effort + 8-10 Zottman Curls @ 2010
Station 2 — 12-15 Second Ski Erg or Row @ very high effort + 30 Second Plank Hold or Weighted Plank

*Push the pace on the Bike and Ski/Row to near all-out sprint, but make sure that you can maintain a similar output for all 4 sets of each.

“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