Friday 2.2.2024

“FITNESS”

A. Four sets of:
Dumbbell or Kettlebell Hamstring March x 12-14 reps (6-7 each leg) @ 3011
Rest 45 seconds
Barbell Hip Thrusts x 8-10 reps @ 20X1
Rest 45 seconds
Banded Pallof Press x 10-12 each side @ 10X1
Rest 45 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Take 20 minutes to build to today's 1-RM Deadlift

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
If you are newer to Deadlifting, but feel ready to challenge yourself (safely), work up to a heavy set of 3 or 5 over this time period.

*Potential Loading Scheme:
*Set 1 – 6 reps @ 60-65%
*Set 2 – 4 reps @ 70-75%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 1 rep @ 95-98%
*Set 7 – 1 rep @ 98+%
*Set 8 – 1 rep @ 98+%

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 6-8 Strict Pull-ups or Strict Chest-to-Bar Pull-ups
Minute 2 — 12/9 Calorie Row Sprint
Minute 3 — 30-40 Second Front Leaning Rest on Rings

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).