Wednesday 7.13.2022

“FITNESS” & “PERFORMANCE”

A. Hinge/Core
Three sets of:
Sumo Deadlift x 8 reps @21X1
Rest 60-90 seconds
Banded Pallof Press x 10-12 reps each side (1-second pause on each end)
Rest 60-90 seconds

*Use this week to feel out weights on the Sumo Deadlift; note that there is a 1-second pause on the floor for each rep (ie. no "touch-and-go")

B. Hip/Arms Accessory
Two or three sets (10 minutes) of:
Front Foot Elevated Single Leg Glute Bridge x 8-10/side
Rest 30 seconds
Tall Kneeling Crush Grip Dumbbell Curl x 10-12 reps
Rest 30 seconds
Supine Crush Grip Dumbbell Tricep Extensions x 10-15 reps
Rest 30 seconds

C. Sprint/Carry/Hold
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 -- 9/6 Calorie Echo Bike Sprint
Minute 2 -- 120ft Farmers Carry (as heavy as possible)
Minute 3 -- 30-Second Hollow Hold

*Note times for your Bike Sprint each set

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).