Friday 5.2.2025

*Reminder: Olympic Lifting Workshop with Coaches Nate and Nick is this Saturday (5/3) at 10:30am! Reserve a spot on Zen Planner!

“FITNESS”

A. Three or Four sets of:
Romanian Deadlift (Barbell or KBs/DBs) x 6-8 reps @ 3011
Rest 30 seconds
Glute Bridge Dumbbell Floor Press x 8-10 reps @ 20X1
Rest 30 seconds
Band Pull Aparts x 12-20 reps @ 10X0
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Take 15 minutes to build to today's 3-RM Deadlift

*Try to work up to today's heavy triple in as few sets as possible. After 2-3 light warm-up sets, attempt the following approach:
Set 1 - 3 reps @ 7/10 effort
Set 2 - 3 reps @ 8/10
Set 3 - 3 reps @ 9/10
Set 4 - 3 reps @ 10/10 - shooting for a new 3-RM
Set 5 - 3 reps @ heavier than above (if you were successful)
Rest 2 minutes between working sets

B. Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
12 Single Arm Dumbbell Hang Clean & Jerks
9 Toes to Bar (or V-Ups)

*If starting from the back half of the gym, run to the 250 Meter mark.
*Compare to 4.29.2024

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski, Row, or Bike
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)