Monday 4.4.2022

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Front Squat x 4 reps @ 42X1 tempo
Rest 2-3 minutes between sets

*Focus on strong bracing and perfect mechanics throughout; this tempo should be VERY challenging to maintain by the final reps of each set. Use this first week to establish some solid starting weights -- resist the urge to load more weight on the bar unless your tempo is PERFECT.

B. Option 1
Every 90 seconds, for 12 minutes (8 sets):
2 Burpees Over the Dumbbell
4 Alternating Dumbbell Snatches
8/6 Calorie Row, Ski, or Bike

*These should be high effort, fast-paced sets; note your time to complete each, and try to push the pace, especially on the Rower or Bike!

Option 2
Every 90 seconds, for 12 minutes (8 sets):
6/4 Chest-to-Bar Pull-ups or 2-3 Bar Muscle-Ups
4 Alternating Dumbbell Snatches (make these heavy for you)
2 Burpee Box Jumps (30/24")

*Choose a variation and number of Pull-ups that allows you to keep these sets (for the most part) unbroken. Choose a loading on the Dumbbell Snatch is challenging for you (but also, for the most part, unbroken).

C. Accumulate the following, not for time, switching movements whenever you’d like:
50 Dual Dumbbell or Kettlebell Romanian Deadlifts @ 1111 tempo
50 Perfect Hollow Rocks

Focus on maximal contraction of the glutes on each rep, and a pace that is very controlled. The goal here is to accumulate solid time under tension, with moderate loads. Do not be concerned with how fast you complete this (though it should take somewhere from 6-10 minutes)

“ENDURANCE (AKA SWEAT SESH)”

Three sets on of Rowing, Running, or Ski Erg:
500 Meters at moderate pace
Rest 45 seconds
400 Meters at fast pace
Rest 45 seconds
300 Meters at faster pace
Rest 45 seconds
200 Meters at fasterer pace
Rest 45 seconds
100 Meter Sprint!
Rest 2-3 minutes

*If you perform this on the Bike Erg, double all of the distances