Monday 4.22.2024
“FITNESS”
A. Three sets of:
1-1-2 Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest 30 seconds
Lateral X-Band Walks x 12-15 steps each side
Rest 60 seconds
*Perform 1 warm-up set to determine a good working weight on the Dumbbells. Aim to make your working sets at 7-8/10 RPE.
B. Every 3 minutes, for 15 minutes (5 sets):
9 Push-ups
12 Heavy Russian Kettlebell Swings
200 Meter Run or Ski
*If running from the back half of the gym, run to the 150 Meter mark.
C. (Optional) Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 — 30-40 seconds of Reverse Snow Angels
Minute 2 — 30-40 seconds of Hollow Hold
“PERFORMANCE”
A. Four working sets of:
Close Grip Bench Press
Warm-up Set: 10 reps @ Light weight
Set 1 — 10 reps @ 21X1 - RPE 7-8
Set 2 — 8 reps @ 21X1 - RPE 8
Set 3 — 6 reps @ 21X1 - RPE 8
Set 4 — Drop back to your Working Set 1 weight and perform a set for max reps @ 20X0 Tempo (Goal is 10+ reps -- stop as soon as your mechanics start to break down)
Rest 2-3 minutes between working sets, and use this time to prepare for your Deadlifts in Part B.
*This is the same rep scheme as Friday 4.12.2024; try to increase your loading slightly from that session.
*For the Close Grip Bench Press, hands should be at (or just inside) shoulder width.
B. Every 3 minutes, for 15 minutes (5 sets):
6 Strict Handstand Push-ups
9 Deadlifts @ 55-65% of 1-RM
200 Meter Run or Ski
*If running from the back half of the gym, run to the 150 Meter mark. Scale the reps on the Strict Handstand Push-ups to something that you can complete unbroken for each set.
C. (Optional) Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 — 30-40 seconds of Reverse Snow Angels
Minute 2 — 30-40 seconds of Hollow Hold
“ENDURANCE (AKA SWEAT SESH)”
Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski
*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).
