Wednesday 5.29.2024

May 28

*Coach’s Notes: The reps for the Close Grip Bench Press in today’s “Performance” workout are designed as a “wave load:” This means that we will build over the course of three sets of decreasing reps, then go back and repeat the same rep scheme, but at heavier loads for each corresponding set. For something like this, the first time through should be a 7-8/10 effort, while the second time through should be closer to a 9/10 (or near max-effort). Don’t forget the pause on each rep!

“FITNESS”

A. Three or four sets of:
1 and 1/4 Dumbbell Bench Press x 6-8 reps @ 21X1
Rest 30 seconds
Band Pull Aparts x 12-15 reps @ 2010
Rest 30 seconds
Heavy Farmer's Carry x 200ft (50ft down and back twice)
Rest 60-90 seconds

B. Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
20/15 Calorie Echo Bike
15 Dumbbell Push Presses

Please adjust distances/reps as needed to ensure at least 60 seconds of rest between sets.

Compare to 9.19.2023

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Close Grip Bench Press
Set 1 — 5 reps @ 21X1 - RPE 7-8
Set 2 — 3 reps @ 21X1 - RPE 8
Set 3 — 2 reps @ 21X1 - RPE 8
Set 4 — 5 reps @ 21X1 - RPE 9
Set 5 — 3 reps @ 21X1 - RPE 9
Set 6 — 2 reps @ 21X1 - RPE 9

*See the notes above about today’s rep scheme and loading guidelines.

B. Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
20/15 Calorie Echo Bike
15 Dumbbell Push Presses (50/35 lb)

Please adjust distances/reps as needed to ensure at least 60 seconds of rest between sets.

Compare to 9.19.2023