Friday 9.6.2024

“FITNESS” & “PERFORMANCE”

A. Five sets of:
Front Squat x 3 reps @ 31X1
Rest 2-3 minutes

Working Set 1 - 3 reps - RPE 7 @ 31X1
Working Sets 2-4 - 3 reps - same weight as Set 1 @ 31X1
Working Set 5 - Max unbroken reps at Set 1 weight (no tempo -- goal is 5-10 quality reps)

*Perform 2-3 warm-up sets to find your proper working weight; Look to increase your loading from what you used on 8.28.2024

B. Against a 3-minute clock, complete as many rounds and reps as possible of:
5 Power Cleans (155/103 lb)
7 Strict Handstand Push-ups
9 Pull-ups

Rest 60 seconds, and complete four sets for max rounds and reps (picking up where you left off on the set prior).

-OR-

Against a 3-minute clock, complete as many rounds and reps as possible of:
3 Strict Pull-ups
5 Dumbbell Hang Power Cleans
7 Dumbbell Push Presses

Rest 60 seconds, and complete four sets for max rounds and reps (picking up where you left off on the set prior).

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets