Thursday 7.18.2024

“FITNESS” & “PERFORMANCE”

A. Four working sets of:
Front Squat x 3 reps
Rest 60-90 seconds
Pronated Grip Strict Pull-ups x 3-5 reps @ 21X0
(add weight if this rep range is easily achievable for you)
Rest 60-90 seconds

Build in load each set on the Front Squats, starting at a 7/10 RPE, and finishing at a 9/10. Try to increase your loading from what you used on 7.9.2024.
For beginners to Squatting, those that want a more metabolic lifting session, or those that need to dial in their technique, substitute the Front Squats with 6-8 Goblet Squats or Kettlebell Front Squats at a 30X1 tempo.

B. Two quality sets of:
8-10 Goblet Cossack Squats Left Side @ 20X0
Rest 15 seconds
8-10 Goblet Cossack Squats Right Side @ 20X0
Rest 15 seconds
10-15 Side Plank Banded Row Left Side @ 20X1
Rest 15 seconds
10-15 Side Plank Banded Row Right Side @ 20X1
Rest 60-90 seconds

C. Three sets for max reps/calories of:
60 Seconds of Burpees to target (pull-up bar should be just above standing reach)
60 Seconds of Bike, Ski, or Row
Rest 60 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