Wednesday 1.10.2024

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 62-67%
*Set 2 – 4 reps @ 72-77%
*Set 3 – 3 reps @ 77-82%
*Set 4 – 2 reps @ 82-87%
*Set 5 – 1 rep @ 87-92%
*Set 6 – 1 rep @ 92-97%
*Set 7 – 2 reps @ as heavy as possible

Base these percentages off of your most recent Back Squat 1-RM. If you made all of your sets comfortably on 1.2.2024, increase the loading by 2-5% today.

OR

Four sets of:
Back Squat x 6 reps @ 3011
Rest 45 seconds
Three Point Single Arm Dumbbell Row x 8 reps each arm @ 21X0
Rest 45 seconds

Try to increase loading on the Back Squat from what you used on 1.2.2024. You may also choose to substitute a Goblet Squat here for sets of 8-10 reps (same tempo), if proper depth on the Back Squat isn’t there yet.

B. For time:
Row 1000 Meters
60 Walking Lunges with Kettlebells in Farmer’s Hold (24/16 kgs)
120 Double-Unders (or 20/15 Calorie Ski or 400 Meter Run)

Compare to 1.10.2023

Cooldown
One to two sets of:
Couch Stretch x 40-60 seconds each side
Passive Hang x 30-40 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest