Monday 6.6.2022

“FITNESS”

A. Four sets of:
Back Squat x 6-8 reps @ 3011
(Aim to make your sets heavier than what you used on 5.24.2022)
Rest 60 seconds
Strict Pull-Ups x 6-10 reps @ 21X0
(if you’re still working on getting your first strict pull-ups, perform 5-6 reps of 5-second negatives with an assist to the top)
Rest 60 seconds

B. Every 5 minutes, for 15 minutes (3 sets) for times:
30/25 Calorie Row
15 Dumbbell Thrusters (light to moderate — should be unbroken sets!)
10 Burpees

Compare to 5.4.2021

C. (Optional) Two sets of:
Side Plank x 30-40 seconds each side
Band Pull Aparts x 20-30 reps

“PERFORMANCE”

A. Five sets of:
Back Squat x 1.1.1
Rest 15 seconds (with the bar in the rack!) between clusters
Rest 2-3 minutes between sets

Aim to make all of your sets heavier than what you used on 5.24.2022

B. Every 5 minutes, for 15 minutes (3 sets) for times:
30/25 Calorie Row
15 Thrusters (75/53 lbs)
10 Bar-Facing Burpees

Compare to 5.4.2021

C. (Optional) Two sets of:
Side Plank x 30-40 seconds each side
Band Pull Aparts x 20-30 reps

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.