Monday 4.27.2026

*Program Note: This is the final week of this training cycle. If you’ve been following along for the past 8 weeks, look to test yourself (safely) on today’s Back Squats!

“FITNESS” & “PERFORMANCE” & “PUMP

A. Take 15 minutes to build to today's 3-RM Back Squat

*Try to work up to today's heavy triple in as few sets as possible. After 2-3 light warm-up sets, attempt the following approach:
Set 1 — 3 reps @ 7/10 effort
Set 2 — 3 reps @ 8/10
Set 3 — 2-3 reps @ 9/10
Set 4 — 3 reps @ 10/10 - shooting for a new 3-RM
Set 5 — 3 reps @ heavier than above (if you were successful)
Rest 2 minutes between working sets

Those that are newer to the Back Squat can keep the reps higher here, and perform progressively challenging sets of 5.

B. Conditioning
Complete as many rounds and reps as possible in 15 minutes of:
10 Wall Balls
5 Toes to Bar
*After every 3 rounds completed, complete a 200 Meter Run

Compare to 3.25.2025

OR

"PUMP"
Three sets, not for time, of:
6-8/side Kettlebell or Dumbbell Suitcase Reverse Lunges @ 30X0
8-10/side Kettlebell or Dumbbell Chainsaw Rows @ 20X0
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followed by...
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Two or three sets of:
10-15 Band Pull Aparts
30-40 Seconds of Weighted Flutter Kicks
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*Use the heaviest KB you can for each movement, without sacrificing form or range of motion.

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski, Row, or Bike
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)