Tuesday 1.2.2024

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 60-65%
*Set 2 – 4 reps @ 70-75%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 3 reps @ as heavy as possible

Base these percentages off of your most recent Back Squat 1-RM. If you achieve all of your reps comfortably on 12.19.2023, increase the loading by 3-5% today.

OR

Four sets of:
Back Squat or Goblet Squat x 6-8 reps @ 3011
Rest 45 seconds
Bent Over Dumbbell Reverse Flies x 10-12 reps @ 3010
Rest 45 seconds

Try to increase loading on the Back Squat from what you used on 12.19.2023.

B. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 — 8-10 Supinated Grip Strict Pull-ups @ 21X0 (use assistance if needed to achieve 8-10 total reps in the 60 second window; these can be broken up if needed)
Minute 2 — 8-10 Goblet Cossack Squats Left Leg @ 20X1
Minute 3 — 8-10 Goblet Cossack Squats Right Leg @ 20X1

If you struggle with getting full ROM on your Cossack Squat, try this regression by elevating the foot.

C. Complete as many rounds and reps as possible in 7 minutes of:
3 Box Jump-Overs (24/20") or Step-Overs
3 Toes to Bar (or V-Ups)
5 Box Jump-Overs
5 Toes to Bar
7 Box Jump-Overs
7 Toes to Bar
9/9…and so on, adding two reps each round.

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 40 minutes (8 sets) for times:
15-20 Calorie Row
15-20 Calorie Ski Erg
15-20 Calorie Bike Erg

Goal is to have at least 90 seconds of rest between sets.