Fitness
A.
Three sets of:
Overhead Press x 6-8 reps
Push-Ups x 10-15 reps
Russian Kettlebell Swings x 20-25 reps
Side Plank x 45 seconds each side
Rest as needed between movements, no more than 30 seconds.
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges with BB or DBs
10 Push Press with BB or DBs
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Performance
A.
We will start the Deload process on all of the lifts we’ve been progressing through. Warm up with your empty barbell and one other set, then continue with your 3 work sets.
Deadlift
5@40%
5@50%
5@60%
Press
5@40%
5@50%
5@60%
Yes, deload day is important, so please don’t skip it.
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.