Tuesday 6.9.2026

*Coach’s Note: We are reintroducing the Bench Press this week, as we enter the second half of this training cycle. Use this week to feel out your weights, and try to build as able over your working sets.

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Close Grip Bench Press
Set 1 — 10 reps @ 20X1 | RPE 7
Set 2 — 8 reps @ 20X1 | RPE 8
Set 3 — 6 reps @ 20X1 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @20X1 (aim for 10+ reps)

Perform 1-2 warm-up set to find a good starting weight on the Bench Press.
Use your rest periods to perform 10-15 Band Pull Aparts, then work on any lower body mobilizations you may need to prioritize.

B. Two or three working sets @ RPE 7-8 of:
Half Kneeling Single Arm Kettlebell Pressx 7-10 reps each arm @ 20X0
Rest 30 seconds
Side Plank Clamshell Hip Thrust x 10-12 reps each side @ 20X0
Rest 60 seconds

C. Team Ski Relay
In teams of three, switch every 30 seconds to Ski for as many meters as possible in 12 minutes.

Cooldown
Scorpion Pec Stretch x 30 seconds/side
Child's Pose Lat Stretch x 30 seconds/side

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an increased number of total sets.