Thursday 12.5.2024

“FITNESS”

A. Every 75 seconds, for 10 minutes (4 sets of each):
Station 1 — Alternating Dumbbell Bench Press x 6-8 reps each arm @ 20X0
Station 2 — Supine Ring Rows x 8-10 reps @ 21X1

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Bench Press
*Set 1 - 4 reps @ RPE 7/10
*Set 2 - 4 reps @ RPE 8/10
*Set 3 - 4 reps @ RPE 9/10
*Set 4 - Max Reps using 75-80% of Set 3 weight

Build in load to a heavy set of 4 for your third set, then complete a back-off set for max reps.
The reps have decreased from last week -- your goal is to go up in weight from that session.

B. Three sets (8 minutes) of:
8-12 Dumbbell Hammer Curls @ 20X0
Rest 15 seconds
12-15 Dual Dumbbell Upright Row @ 20X0
Rest 60-90 seconds

Perform a few reps of each movement to determine the starting weight. Aim for each set to be close to form failure.

C. Every 3 minutes, for 18 minutes (6 sets):
12/10 Calorie Bike Erg
30 Double-Unders
12/10 Calorie Ski Erg

Compare to 11.7.2023

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!

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Friday 12.6.2024

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Wednesday 12.4.2024