Tuesday 4.25.2023

Apr 24

*Coach’s Notes: Today is a decent amount of upper body volume; if you are having any shoulder issues, consider making up yesterday’s workout (if you weren’t here), or hit the “ENDURANCE” piece!

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Barbell or Dumbbell Strict Press x 8 reps
*Set 1 - 8 reps @ 21X1 RPE 6/10
*Set 2 - 8 reps @ 21X1 RPE 8/10
*Set 3 - 8 reps @ 21X1 RPE 9/10
*Set 4 - Max Reps @ 20X0 using 75-80% of Set 3 weight

The AMRAP set is intended to add some quality volume to your lifting session. Note that the tempo changes for this set, and there is no pause at the top or bottom of each rep. Once you break tempo, the set is over.

B. Two or three sets of:
Single Arm Bottom's Up Kettlebell Front Rack Carry x 30 seconds each side
Rest 30 seconds
Banded Face Pulls x as many quality reps as possible in 30 seconds
Rest 60 seconds

C. Every 3 minutes, for 12 minutes (4 sets):
10-12 Dumbbell Bench Press @ 20X0
20/16 Calorie Row

Choose Dumbbells that will challenge you to perform all of your reps at the prescribed tempo.