Tuesday 9.17.2024

“FITNESS”

A. Three or four sets of:
Dumbbell Bench Press x 6-8 reps @ 21X1
Rest 30 seconds
Mixed Rack Kettlebell Overhead Carry x 120 feet (switch halfway)
Rest 30 seconds
Band Pull Aparts x 12-15 reps @ 10X1
Rest 60 seconds

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Close Grip Bench Press
*Set 1 – 4 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 6 reps @ 75-80%
*Set 6 – 6 reps @ 75-80%

*As with yesterday's work, use these % as guidelines for loading, or as a percentage of perceived effort. Use your loading from 8.29.2024 as a reference, and look to increase from that day.

B. Against a 2-minute clock, complete:
15/12 Calorie Echo Bike or 18/15 Calorie Bike Erg
30 Double-Unders (or Lateral Line Hops)
Burpees x Max Reps in time remaining

Rest 60 seconds, and complete FOUR sets for max reps.

C. (Optional) Two or three sets of:
10-12 Zottman Curls @ 20X0
Rest as needed
10-12 Supine Dumbbell Tricep Extensions @ 20X0
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg