Tuesday 7.9.2024

“FITNESS” & “PERFORMANCe”

A. Four sets of:
Front Squat x 4 reps
Rest 60-90 seconds
Supinated Grip Strict Pull-ups x 4-6 reps @ 20X0
(add weight if this rep range is easily achievable for you)
Rest 60-90 seconds

Build in load each set on the Front Squats, starting at a 6/10 RPE, and finishing at an 8-9/10. Try to increase your loading from what you used on 7.1.2024 (when we started each set with a Paused rep) . For beginners to Squatting, or those that need to dial in their technique, substitute the Front Squats with 6-8 Goblet Squats or Kettlebell Front Squats at a 30X1 tempo.

B. Two quality sets of:
Goblet Curtsy Squat x 10-12 reps Left Leg @ 20X0
Rest 15 seconds
Goblet Curtsy Squat x 10-12 reps Right Leg @ 20X0
Rest 15 seconds
Powell Raise x 10-12 reps Left Side @ 20X0
Rest 15 seconds
Powell Raise x 10-12 reps Right Side @ 20X0
Rest 60 seconds

C. Against a 6-minute clock, complete:
1000 Meter Row
Max Reps of Burpees in time remaining

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 90-120 seconds
x 6-10 sets