Thursday 12.12.2024

“FITNESS”

A. Three sets of:
Half Kneeling Landmine Press x 8 reps each arm @ 21X1
Rest 30 seconds
Bench Dips x 10-15 reps @ 20X0
Rest 30 seconds
Side Plank or Star Plank x 20-30 seconds each side
Rest 60 seconds

B. & C. Same as "Performance"

“PERFORMANCE”

A. Four sets of:
Push Press x 4 reps
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

The reps have decreased from last week; you should be increasing loading from that session. If you finish your fourth set, and feel like you haven't hit the appropriate RPE, then add a fifth working set at the end.

B. Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Row, Ski, or Bike
15 Dumbbell Floor Presses
30 Double-Unders (or 12-16 Cobra Walking Lunges)
12 Plank Dumbbell Pull Throughs

*Try to maintain a steady pace throughout the 15-minute interval.

C. Two or three sets of:
8-12 Zottman Curls @ 20X0
Rest as needed
8-12 Bent Over Reverse Flies @ 20X0
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!