Tuesday 11.12.2024

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Push Press x 10 reps
Rest 2 minutes

We are taking away any tempo restrictions this week. Use these higher rep sets to feel out your working weights, aiming for a 7-8/10 RPE for all. If preferred, substitute Dumbbells or Kettlebells for the Barbell, and/or perform a Z-Press @ 21X1 tempo.

B. Two or three sets of:
Single Arm Floor Press in Single Leg Glute Bridge x 10-12 reps each arm @ 20X0
Rest 30 seconds
Star Plank (or Side Plank) x 20-30 seconds each side
Rest 30 seconds
Band Pull Aparts x 15-20 reps
Rest 60 seconds

This is the same sequence as on 10.24.2024, but the reps on the Floor Press have decreased; try to go heavier today than you did last time (if you were here).

C. Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row
4-6 Strict Handstand Push-ups or 8-12 Push-ups

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Echo Bike
8 Dual Kettlebell Deadlifts

*For the HSPUS or Push-ups, choose a rep count that you can complete unbroken for pretty much the entire interval. For those that are very strong here, do these as either wall-facing HSPUs, or add a deficit. If you are proficient on push-ups, but don’t want to go upside-down, scale up to Ring Push-ups.

If repetitive Deadlifts are problematic for you, substitute a Russian Kettlebell Swing in the second part.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.