Friday 10.9.2020

"FITNESS"

A. Three or Four sets of:Back Squat or Goblet Squat x 4-6 reps @32X1 tempo (try to improve from last week's sets)Rest 30 secondsBent Over Reverse Flies x 10-12 reps @20X0Rest 30 secondsSingle Leg Hip Bridge x 6-8 reps each leg @20X1Rest 90 secondsB. Three or four rounds, not for time (10-12 minutes) of:Goblet Curtsy Squats x 4-6/side @ 30X1Strict Pull-ups x 6-8 reps @21X0 (or Ring Rows x 10-12 reps @21X0)Side Plank x 30-40 seconds each side (add weight if these are easy)Take minimal rest as you move from station to station, but keep the focus on quality movement.Pull-ups can also be subbed with work on Muscle-Ups or Bar Muscle-Ups, if appropriate for you.

"PERFORMANCE"

A. Every minute, on the minute, for 6 minutes:Back Squat x 1 repMinute 1 – 55-60%Minute 2 – 60-65%Minute 3 – 65-70%Minute 4 – 70-75%Minute 5 – 75-80%Minute 6 – 80-85%Rest 2 minutes, then...Every 2 minutes, for 10 minutes (5 sets):Back Squat x 2 reps @ 80-90%*Make these doubles as heavy as you can handle for all 5 sets. Increase or decrease load if needed.B. Three or four rounds, not for time (10-12 minutes) of:Goblet Curtsy Squats x 4-6/side @ 30X1Strict Pull-ups x 6-8 reps @21X0 (or Ring Rows x 10-12 reps @21X0)Side Plank x 30-40 seconds each side (add weight if these are easy)Take minimal rest as you move from station to station, but keep the focus on quality movement.Pull-ups can also be subbed with work on Muscle-Ups or Bar Muscle-Ups, if appropriate for you.

"AEROBIC DEVELOPMENT"

Three Sets on the Bike or Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fasterer pace,.90sec at easy pace,30sec at fastest pace.Rest 3min between sets