Monday 6.9.2025

“FITNESS”

A. Three sets of:
Front Rack or Goblet Rear Foot Elevated Split Squat x 6-8 reps each leg @ 20X0
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Rest 45 seconds
Side Plank x 30-40 seconds each side
Rest 45 seconds

*Try to increase loading on the Split Squat from 5.30.2025 (if you were here)

B. Same as "Performance"

“PERFORMANCE”

A. Every 3:00, for 15 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 80% (of 3-RM)
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 95%
*Set 4 – 1-2 reps @ 100%
*Set 5 – Max Reps @ 82.5% (allow only one full breath cycle at the top of each rep)

Once again, base these percentages off or your 3-rep max Back Squat from 4.28.2025 (or whatever basis you used last squat session).

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (or Step-Ups)
5/4 Strict Pull-ups (or 6-10 Ring Rows)

Rest 2 minutes, then..

Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Reverse Lunges (70/53 lb)
10 Plank Kettlebell Drag Throughs

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an increased number of total sets.