Wednesday 1.12.2022

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Bench Press x 6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 60-90 seconds
Strict Weighted Pull-up x 4 reps @ 21X0
Rest 60-90 seconds

*If you don't have Strict and/or Weighted Pull-ups, perform 3-5 Negative Only Pull-ups w/ a 5-7 second lowering on each rep.

B. Three sets of:
Sandbag Carry x 100ft (as heavy as you can handle)
Rest 30 seconds
Tall Kneeling Zottman Curls x 8-10 reps @ 3111
Rest 60 seconds

C. Against an 8-minute clock, complete:
2.4.6.8.10.12.....
Russian Kettlebell Swings (32/24 kg)
Push-ups @10X1 tempo
(you must pause for 1-second at the top of each push-up)

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)