Friday 8.25.2023

“FITNESS”

A. Three sets of:
Romanian Deadlift (Barbell or Dumbbell) x 8-10 reps @ 40X1
Rest 30 seconds
Banded Pallof Hold x 30-40 seconds each side
Rest 30 seconds
Half Kneeling Banded Face Pull x 10-15 reps each side
Rest 60 seconds

B. Every 2 minutes, for 10 minutes (5 sets):
Dumbbell Bench Press x 6-8 reps @ 20X1

Build in load to today's heavy 6-8 reps at the prescribed tempo

C. Against a 5-minute clock, complete:
50/40 Calorie Echo Bike
Devil's Presses x Max Reps

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
Deadlift x 3 reps

*Sets 1-2 – 3 reps @ 70-80%
*Sets 3-4 – 3 reps @ 80-85%
*Sets 5-6 – 3 reps @ 85-90%

B. Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 3 reps @ 20X1

Build in load to today's heavy triple at the prescribed tempo

C. Against a 5-minute clock, complete:
50/40 Calorie Echo Bike
Devil's Presses (50/35 lb) x Max Reps

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg

Rest until the 6:00, and repeat for 6-8 sets.

* Note times for both the rowing and biking intervals.