Friday 5.20.2022

“FITNESS”

A. Four sets of:
Deadlift x 8 reps* @20X1
Rest 30 seconds
Kettlebell Rack Lateral Step Ups x 8-10 reps each leg
Rest 30 seconds
Side Plank or Weighted Side Plank x 30-40 seconds each side
Rest 30 seconds
Ski Erg x 150/120 Meters at High Effort
Rest 60-90 seconds

*Build in load with the goal of establishing an 8-RM Deadlift by your final set.

B. For max calories:
3 minutes of Echo Bike

This is a short, simple (and brutal) test. Give this everything you have.

Compare to (most recently) 12.20.2021

“PERFORMANCE”

A. Take 20-25 minutes to build to today’s 1-RM Deadlift

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

*Example Loading Scheme:
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%

B. For max calories:
3 minutes of Echo Bike

This is a short, simple (and brutal) test. Give this everything you have.

Compare to (most recently) 12.20.2021

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets