Monday 3.11.2024

“FITNESS”

A. Three sets of:
Standing Barbell or Dumbbell Strict Press x 6-8 reps @ 21X1
(try to increase loading from 3.1.2024)
Rest 45 seconds
Stagger Stance Romanian Deadlift (DBs or KBs) x 6-8 reps each leg @ 20X1
Rest 45 seconds
Single Arm Dumbbell Row x 6-8 reps each arm @ 21X0
Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
20 Air Squats
15 Russian Kettlebell Swings
10 V-Ups

C. Two or three sets of:
Dumbbell Hammer Curls x 10-12 reps @ 21X0
Rest as needed
Banded Overhead Tricep Extensions x 15-20 reps @ 1010
Rest as needed

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Clean & Jerk x 1 rep

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. If you are feeling strong, go for a new 1-RM.

B. Complete as many rounds and reps as possible in 10 minutes of:
15 Wall Balls
10 Toes to Bar
5 Power Cleans (155/103 lb)

C. Two or three sets of:
Dumbbell Hammer Curls x 10-12 reps @ 21X0
Rest as needed
Banded Overhead Tricep Extensions x 15-20 reps @ 1010
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets