Thursday 8.18.2022

“FITNESS” & “PERFORMANCE”

A. Shoulder Prep
Two sets of:
Single Arm Plank (on hand) x 20 seconds per side
Prone Swimmers x 5 slow and controlled repetitions
Single Arm Dumbbell Bench Press x 12-15 reps per side (light to moderate weight)

A. Option 1: Upper + Hip Strength/Muscular Endurance
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 -- Dumbbell Bench Press x 6-8 reps @ 20X0
Minute 2 -- Bent Over Dumbbell Reverse Flies x 10-12 reps @ 2010
Minute 3 -- Banded Hip Thrusts x 15-20 reps @ 1010
Minute 4 -- Star Plank x 20 seconds each side

OR

Option 2: Absolute Strength
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 87%
Set 5 – 2 reps @ 90%

then...

Every 3 minutes, for 6 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+% (establishing a new 1-RM, ideally)

B. Conditioning
Against a 2-minute clock, complete:
18/14 Calorie Echo Bike
Bar Muscle-Ups, Chest-to-Bar, Pull-ups, or Strict Pull-ups x Max Reps

Rest 60 seconds, then...

Against a 2-minute clock, complete:
300/270 Meter Row
Burpees x Max Reps

Rest 60 seconds, then...

Repeat for a total of THREE sets of each (18 minutes total, 12 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
200 Meter Row or Ski
50 Double Unders or Singles
200 Meter Run or 400m Bike Erg
10 Burpees

Try to go a little faster each set!