Tuesday 4.1.2025

*Program Note: The loading guidelines for today’s Strict Presses are based off of the 8-RM that we found a few weeks ago. However, feel free to simply load these based off of feel, starting at roughly a 6-7/10 RPE, and finishing at about a 9/10.

The “Fitness” option below for Part A is for those that don’t want to press heavy overhead, or would prefer a little more of a higher-volume, “pump” type session. If you’ve been following the Strict Press progression throughout this cycle, you may continue building this week, regardless of which track you normally follow.

Hope this helps!

-ACM

“FITNESS”

A. Three sets of:
Half Kneeling Landmine Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Dumbbell Lateral Raises x 8-12 reps @ 20X0
Rest 30 seconds
Kettlebell Horn Curls x 10-15 reps @ 20X0
Rest 30-60 seconds

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets) of:
Strict Overhead Press x 3 reps

*Sets 1-2: 3 reps @ 95-105% of your 8-RM Strict Press (from 2.24.2025)
*Sets 3-5: 3 reps @ 105+% of 8-RM
*Set 6: Drop back to your Set 1 weight and perform MAX unbroken reps

*If you did not find an 8-RM Strict Press, build over your first 5 sets from a starting weight that is an RPE 6-7/10.
*The reps here have decreased from 3.13.2025; try to increase the loading from that day.

B. Two or three sets of:
Single Arm Floor Press in Single Leg Glute Bridge x 10-12 reps each arm @ 20X0
Rest 30 seconds
Star Plank (or Side Plank) x 20-30 seconds each side
Rest 30 seconds
Band Pull Aparts x 15-20 reps
Rest 60 seconds

C. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Echo Bike
120-ft Farmers Carry
12 V-Ups

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.