Wednesday 12.11.2024

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Squat 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

The reps have decresed from last week; you should be increasing loading from that session. If you finish your fourth set, and feel like you haven't hit the appropriate RPE, then add a fifth working set at the end.
If you'd prefer to work on your squat mechanics, and/or avoid heavy loading of your back, perform four sets of:
3-4 Tempo Goblet or Dual KB Front Squats @ 32X1 tempo + 4-6 Goblet or Dual KB Front Squats (No tempo).

B. Two or three sets of:
Front Foot Elevated Dumbbell Reverse Lunge x 6/side @ 30X0 (2-4” deficit — mind the tempo!)
Rest 45 seconds
Single Arm Dumbbell Row x 8/side @ 20X0
Rest 45 seconds

C. Against a 90-second clock, complete:
12 Russian Kettlebell Swings
10/8 Calorie Echo Bike
Burpees x Max Reps in time remaining

Rest 90 seconds, and complete four sets for max reps. If the Kettlebells we have aren’t heavy enough, try performing a Dual Kettlebell Russian Swing.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!