Monday 1.6.2020

"FITNESS" & "PERFORMANCE"

A. Three sets of:Tempo Back Squat x 5 reps @ 32X1 tempoRest 2-3 minutes between sets*The focus of these Squats is to maintain solid position (upright torso, weight in heels, etc.) throughout the entire eccentric portion, as well as the 2-second pause in the bottom of each rep. Loading should not be so heavy that form starts to break down (think 50-60% of your 1-RM Back Squat as being a good goal to work toward). For more info on this training cycle, please check out the post in the FB group.B. Three sets for max reps of:60 Seconds of Strict Pull-ups (any grip)60 Seconds of Goblet Walking Lunges (or Step-Ups)60 Seconds of Assault Bike (for Calories)Rest 60 secondsC. (Accessory Work) Three sets of:Single Arm Dumbbell Row x 8 reps each sideRest 30 secondsPlank or Weighted Plank x 45 secondsRest 30 seconds

“ENDURANCE”

4 Minute Bike Erg @80-85% effortRest walk 2 minutesx 4-6 sets*Goal is to achieve the same distance each interval