Thursday 9.7.2023

*Programming Note: As mentioned earlier in the week, we will be testing our 1-RM Back Squat on Friday. If you are trying to maximize your performance on that test, then consider lowering your perceived effort on today’s conditioning work. If, on the other hand, you are not concerned about Friday, feel free to push yourself today!

“FITNESS” & “PERFORMANCE”

A. Option 1: Bench Press 1-RM
Take 15 minutes to build to today's 1-RM Bench Press

OR

Option 2: Upper Body Strength/Volume
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps @ 20X1
immediately followed by…
Banded Overhead Triceps Extensions x 20-24 reps @ 1010
Rest 60-90 seconds
Bent Over Reverse Flies x 12-15 reps @ 20X0
Rest 60-90 seconds

B. Against a 4-minute clock, complete:
400 Meter Run
12 Burpees to target
Max Calorie Echo Bike

Rest 2 minutes between sets, and complete three sets for max calories.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets