Monday 4.1.2024

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 30 seconds
Strict Pull-ups (or Assisted Pull-ups) x 8-10 reps @ 21X0
Rest 30 seconds
Single Leg Dumbbell Glute Bridge x 10-12 reps each side @ 20X1
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 60-90 seconds

B. See "Performance"

“PERFORMANCE”

A. Take 15-20 minutes to build to today’s 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Compare to 11.3.2023

B. For time:
40/32 Calorie Row
30 Dumbbell Front Squats (50/35 lb each hand)
20 Devil's Presses (50/35 lb each hand)

*Compare to 9.8.2023

C. (Optional) Two or three sets of:
Side Plank or Star Plank x 20-30 seconds each side
Rest as needed
Band Pull Aparts x 15-20 reps
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