Monday 4.28.2025

*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 with some heavy lifts!

“FITNESS” & “PERFORMANCE”

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 - 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 progressivley challenging sets of 5.

B. Two or three sets (10-12 minutes) of:
Left Side Kettlebell Offset Reverse Lunge x 8-10 reps @ 20X1
Rest 15-20 seconds
Supinated Grip Strict Pull-ups x Max Unbroken Reps @ 20X0
Rest 15-20 seconds
Right Side Kettlebell Offset Reverse Lunge x 8-10 reps @ 20X1
Rest 15-20 seconds
Pronated Grip Strict Pull-ups x Max Unbroken Reps @ 20X0
Rest 90 seconds

If you are using assistance on your pull-ups, aim for 4-8 reps each set.

C. Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Row, Bike or Ski
Burpees

This is a simple (but challenging) conditioning test that we have repeated several times. If you've done it before (most recently 12.2.2024), use the same machine as last time, and try to beat your score.

“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)