Friday 12.27.2024

**Holiday Weekend Schedule:
Friday (12/27) - Normal
Saturday - 9:30am Class only

“FITNESS”

A. Three sets of:
Seated Arnold Press x 8-10 reps @ 21X1
Rest 30 seconds
Narrow Grip Push-ups x 10-15 reps @ 10X0 (on the floor or on a bench/box)
Rest 30 seconds
Kettlebell Horn Curls x 10-12 reps @ 20X0
Rest 30 seconds
Glute Bridge March x 30-40 seconds (slow and controlled)
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Five sets of:
Push Press x 3 reps
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE
*Set 5 — 10/10 RPE

The reps have decreased from last week; you should be increasing loading from that session. Aim to make your final set a 3-RM Push Press.

B. Every 5 minutes, for 15 minutes (3 sets):
30/24 Calorie Echo Bike or 40/30 Calorie Bike Erg
20 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb — 10 each arm)
10 Burpees to target

*Compare to 1.9.2024

“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.