Wednesday 2.14.2024

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Front Squat x 4 reps @ 31X1
Rest 60 seconds
Pronated Grip Strict Weighted Pull-ups x 3 reps @ 21X0
(if you do not have Strict Pull-ups yet, perform Assisted or Negative-Only Pull-ups x 3-5 reps)
Rest 90 seconds

*Try to increase loading on the Front Squats from what you used on 2.5.2024. Be strict on your tempo here, and make your final 2 sets an 8-9/10 RPE.

B. Two or three sets of:
Powell Raise x 8-10 reps each arm @ 3010
Rest 30 seconds
Weighted Hollow Hold or Hollow Rock x 30-40 seconds
Rest 30 seconds

C. Every 3 minutes, for 12 minutes (4 sets):
15/12 Calorie Row
60-ft Walking Lunge w/KBs or DBs in Farmer’s Carry (24/16 kg each hand)

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles