Tuesday 12.2.2025

“FITNESS” & “PERFORMANCE”

A. Skill/Movement Prep
Three sets, for quality, of:
1-2 Turkish Get Ups each arm
10-12 Quadruped Kettlebell Pull Throughs (slow and controlled)
12-15 Tall Kneeling Band Pull Aparts

B. Option 1: Overhead Strength
Every 3 minutes, for 12 minutes (4 sets):
Standing Strict Overhead Press (Barbell or Dumbbells)
Set 1 — 6 reps | RPE 7
Set 2 — 6 reps - same weight
Set 3 — 6 reps - same weight
Set 4 — MAX unbroken reps - same weight
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Perform 1-2 warm-up sets, then use the same weight for all working sets (pro tip: go lighter than you think you should). The RPE should increase across the three working sets due to fatigue setting in. For your final set, perform as any reps as possible with the same weight. There is no prescribed tempo, but keep it under control, and avoid excessively long pauses at the top of your reps.
Use your sets from 11.20.2025 to help you decide on weights for this week.

OR

Option 2: Upper "PUMP"/Hypertrophy
Three sets of:
Incline Dumbbell Bench Press x 8-10 reps @ 30X0
(if you don't have a bench, place a medicine ball between your shoulder blades to create the proper angle)
Rest 30 seconds
Dumbbell Lateral Raises x 10-15 reps @ 20X0
Rest 30 seconds
Banded Bicep Curls x 15-25 reps @ 10X0
Rest 60-90 seconds

C. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — 8-12 Deficit Push-ups @ 20X0 + 10-15 V-Ups
Station 2 — 60 Second Row for Max Calories

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.