Friday 1.19.2024

“FITNESS”

A. Four sets of:
Back Squat x 4-6 reps @ 30X1
Rest 30 seconds
Single Arm Dumbbell Row x 6-8 reps each arm @ 21X1
Rest 30 seconds
Banded Face Pull x 12-15 reps @ 11X1
Rest 60-90 seconds

Try to increase loading on the Back Squat from what you used on 1.10.2024

B. Complete as many rounds and reps as possible in 9 minutes of:
9 Push-ups (on Dumbbells if able)
12 Dumbbell Reverse Lunges
15 Abmat Sit-Ups

“PERFORMANCE”

A. Every 2 minutes, for 18 minutes (9 sets):
Back Squat
*Set 1 – 5 reps @ 65-70% of 1-RM
*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%
*Sets 7-9 – 1 rep @ 95+%

Goal is to build to today's 1-RM Back Squat

B. Complete as many rounds and reps as possible in 9 minutes of:
36 Double-Unders
18 Wall Balls (20/14 lb)
9 Toes to Bar

Compare to 1.20.2023

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first