Monday 4.24.2023

Apr 23

“FITNESS”

A. Three sets of:
Back Squat x 6-8 reps @ 3011
Rest 45 seconds
Side Lying Powell Raise x 8-10 reps each side @ 3010
Rest 45 seconds
Single Leg Dumbbell Glute Bridge x 10-12 reps each leg @ 21X1
Rest 45 seconds

Once again, the focus in the Back Squat is on making all of you reps look the same, while maintaining proper tempo. The effort here should be a 7/10 RPE on all sets, so perform 1-2 warm-up sets to find a good starting weight. If you did these on 4.14.2023, try to go a bit heavier today, but for 2 fewer reps each set.

Parts "B" and "C:" Same as "Performance" (see below)

“PERFORMANCE”

A. Take 15 minutes to build to today's 3-RM Back Squat

*Try to work up to today's heavy triple in no more than 5 working sets. After 2-3 light warm-up sets, attempt the following approach:
Set 1 - 3 reps @ 7/10 effort
Set 2 - 3 reps @ 8/10
Set 3 - 3 reps @ 9/10
Set 4 - 3 reps @ 10/10 - shooting for a new 3-RM
Set 5 - 3 reps @ heavier than above (if you were successful)
Rest 2 minutes between working sets

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats (70/53 lb)
10 Strict Hanging Knee Raises

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Single Arm Front Rack Walking Lunges (70/53 lb -- switch arms each round)
10 Plank Kettlebell Drag Throughs (5 each arm)