Tuesday 5.9.2023

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Dumbbell Bench Press
*Set 1 - 10 reps @ 21X1 RPE 6/10
*Set 2 - 10 reps @ 21X1 RPE 8/10
*Set 3 - 10 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.

If you completed the Dumbbell Bench Press last week, try to increase your loading from those sets.

B. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 — Plate Front Raise x 12-15 reps @ 20X0
Minute 2 — Side Plank or Dumbbell Side Plank x 30 seconds Left Side
Minute 3 — Side Plank or Dumbbell Side Plank x 30 seconds Right Side

C. Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
15 Double-Unders (or 3 Calorie Bike)
6 Burpees
30 Double-Unders (or 6 Calorie Bike)
9 Burpees
45 Double-Unders (or 9 Calorie Bike)
12 Burpees
60 Double-Unders (or 12 Calorie Bike)
and so on....

Compare to 9.29.2021

“ENDURANCE (AKA SWEAT SESH)”

20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets