Monday 9.12.2022

“FITNESS” & “PERFORMANCE”

A. Option 1: Absolute Strength - Deadlift
Six sets of:
Deadlift
*Set 1 – 8 reps @ 65%
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 75%
*Sets 4-6 – 3 reps @ 80%
Rest 2 minutes

OR

Option 2: Strength Balance - Hinge/Pull/Core
Three sets of:
Rear Foot Elevated Single Leg Romanian Deadlift x 6-8 reps each leg @ 3010
Rest 45 seconds
Seated Banded Row x 15-20 reps @ 10X1
Rest 45 seconds
Side Plank Hold (or Weighted Side Plank) x 30-40 seconds each side
Rest 45 seconds

B. Every 3 minutes, for 15 minutes (5 sets):
5 Box Jumps (30/24")
15 Heavy Russian Kettlebell Swings
200 Meter Run

then, when the clock reaches 15:00…

C. Complete 75 Goblet Squats for quality (7 minute cap). Hold a Dumbbell or Kettlebell. Recommended weights are 70/50 lbs.

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 30-40 minutes (15-20 rounds):
150/125 Meter Row
150/125 Meter Ski

*Transition quickly from one machine to the next; your goal is consistent effort across all sets