Monday 8.7.2023

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 5 reps @ 70-75% (or RPE 6-7/10)

*There is no prescribed tempo here; just keep good control on all of your reps

B. Every 2:30, for 10 minutes (4 sets):
Bench Press
*Set 1 - 5 reps @ 20X1 RPE 6/10
*Set 2 - 5 reps @ 20X1 RPE 8/10
*Set 3 - 5 reps @ 20X1 RPE 9/10
*Set 4 - Max Reps @ 20X0 using 75-80% of Set 3 weight

C. Against an 8-minute running clock, complete:
2-4-6-8-10-12....
Dumbbell Hang Power Cleans
Dumbbell Floor Presses

*Choose a pair of DBs that will challenge you, while maintaining quality reps throughout.

“ENDURANCE (AKA SWEAT SESH)”

Two sets of:
Row 500 Meters @ 85-90%
Run 500 Meters @ easy pace
Row 400 Meters @ 85-90%
Run 400 Meters @easy pace
Row 300 Meters @ 85-90%
Run 300 Meters @easy pace
Row 200 Meters @ 85-90%
Run 200 Meters @easy pace
Row 100 Meters @ 90-95%
Run 100 Meters @easy pace
Rest walk 5 minute between sets