Monday

 

Monday:

Pursuit:
3 Sets – NFT; Rest 90sec b/t
A1. Back Squat x 8 reps @ 3011
A2.DBBench Press, neutral grip (north & south) x 8 reps @ 2011
A3.Candle Sticks x 10 reps
B. EMOM - 15 minutes:
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats (same bell)
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 3-5 Jumping PullUps with SLOW negative; 2-3 Sec.
 
Performance:
A.Back Squat
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.
B. EMOM - 16 minutes:
Odd Minutes: 6 Front Squats @ 60K/35K + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Cal, track cals ea. time – we want consistency.