Friday 9.8.2023

“FITNESS”

A. Four sets of:
Back Squat or Goblet Squat x 4-6 reps @ 32X1
Rest 45 seconds
Supinated Grip Strict Pull-ups x 6-8 reps @ 21X1
Rest 45 seconds
Side Plank Hold x 30-40 seconds each side
Rest 45 seconds

B. See "Performance"

“PERFORMANCE”

A. Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a new 1-RM Back Squat.

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 2.28.2022

“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