Friday 8.2.2024

“FITNESS”

A. Four sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 45 seconds
Single Arm Dumbbell Row x 8 reps each arm @ 20X0
Rest 45 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 60-90 seconds

*Build over the four sets to today’s heaviest sets of 6 and 8 on the Split Squat and Dumbbell Row, respectively.

B. Fitness/"PUMP" Conditioning
Against a 5-minute clock, complete:
2-4-6-8-10.....
Goblet Cyclist Squats
*5/4 Calorie Bike or Ski after each set

Right into...

Against a 5-minute clock, complete:
2-4-6-8-10.....
Piked or Lying Leg Lift-Overs (R+L = 1)
*5/4 Calorie Bike or Ski after each set

Note that there is no rest between the two 5-minute intervals; move directly from one to the next, against a continuous 10-minute clock.

“PERFORMANCE”

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 3 reps @ 70-75%
*Set 2 – 2 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 1 rep @ 85-90%
*Set 5 – 1 rep @ 90-95%

then...

Take 10 additional minutes to establish today's 1-RM Back Squat

B. Ten rounds for time:
5 Burpees
10 Wall Balls (20/14 lbs)

Compare to 1.31.2023

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-8 rounds

**note cals for each station, and try to stay as consistent as possible