Wednesday 12.13.2023

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 10 minutes (5 sets) of:
Strict Overhead Press x 4 reps

*Look to increase loading from 12.4.2023 on all sets (make your final two sets an 8-9/10 RPE)

Followed by…

One set of:
Strict Overhead Press x Max Reps @ 80-85% of your heaviest set from above

OR

Three sets of:
Seated Arnold Press x 8-10 reps @ 2111
Rest 30 seconds
Ring Rows x 10-12 reps @ 2010
Rest 30 seconds
Squeeze Chest Press x 10-12 reps @ 3010
(hold the DBs in a neutral grip, and actively squeeze them together as you control the weight up and down. These can be performed on a bench, or on the floor)
Rest 30 seconds
Hollow Hold x 30-40 seconds
Rest 30 seconds

B. Every 3 minutes, for 24 minutes (8 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)

Cooldown
One to two sets of:
Prayer Stretch x 30-40 seconds
Shinbox Thoracic Rotation x 8-10 reps each side

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds