December 17, 2024 – Performance

Performance | Warm-Up

Three Rounds:
Light DB Death March x 20
Medicine Ball Hamstring Curls X 10
Med Ball Squeeze Marches x  20 

Light DB Reverse Lunges x 20

A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets):
Front Squat
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – Max reps

Build to today’s heavy single by the fifth set, and then back off by 5-10% of that load and try to achieve as many good reps as possible with that load. If you performed this session last week, the goal is to make each set at least 2% heavier than last week.

B.
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run