Wednesday 8.28.2024

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Front Squat x 4 reps @ 31X1
Rest 2-3 minutes

Working Set 1 - 4 reps - RPE 7 @ 31X1
Working Set 2 - 4 reps - same weight as Set 1 @ 31X1
Working Set 3 - 4 reps - same weight as Set 1 @ 31X1
Working Set 4 - Max unbroken reps at Set 1 weight (no tempo -- goal is 6-12 quality reps)

*Perform 2-3 warm-up sets to find your proper working weight; Look to increase your loading from what you used on 8.19.2024

B. Two or three quality sets of:
8-10/side Goblet Curtsy Squats @ 3010
Rest as needed
10-12/side Dumbbell Powell Raise @ 3010
Rest as needed

C. Every 3 minutes, for 12 minutes (4 sets):
300 Meter Row Sprint @ increasing effort each set

*Perform your first set at about 80% of your max perceived effort, and try to go slightly faster each set. Your final set (and only your final set) should be 100%!

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):
200/150m Row or Run
400/300m Bike
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.