Wednesday 6.3.2026

“FITNESS” & “PERFORMANCE” & “PUMp”

A. Strength
Four sets of:
Push Press x 5 reps
Rest 2 minutes between sets

*Set 1 — 7/10 RPE
*Set 2 — 8/10 RPE
*Set 3 — 9/10 RPE
*Set 4 — 9/10 RPE

Look to increase the loading from what you used last time (5.22.2026). If preferred, substitute a Landmine Press or Landmine Push Press here to avoid going directly overhead.

B. Conditioning
Every 3 minutes, for 15 minutes (5 sets):
300 Meter Run
9-12 Push-ups
6 Power Cleans (or 12-15 Russian Kettlebell Swings)

**The goal for the Power Cleans is to choose a heavy-ish weight that will allow for relatively fast singles, but not touch-and-go reps. Each full round should take anywhere from 1:45-2:30 to complete. Recommended weights for our stronger individuals would be 155-185/103-133 lbs.

OR

"PUMP" Strength Work
Three sets, not for time:
6-8/arm Single Arm Bench Press in Hip Bridge @ 20X0
8-10 Ring Rows @ 20X0
20-30 Second Star Plank each side

*Try to increase the loading on the Single Arm Bench Press from what you used last week. Elevate the feet on the Ring Rows if able to maintain tempo and rep range.

C. Accessory
Two or three sets of:
12 Bent Over Reverse Flies @ 20X0
Rest as needed
30 Second Pallof Hold each side
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets