Friday 8.20.2021

Just a reminder: if this is your 4th or 5th (or more) consecutive day of working out, and you’d like to have an easier, less intense day, consider checking out the “Endurance" aka “Sweat Sesh” workout from today, or from any of the past few weeks as an option for today.

“FITNESS”

A. Three sets of of:
Turkish Get Up x 2-3 reps each arm
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

B. Every 6 minutes, for 24 minutes (4 sets) of:
300 Meter Row
12 Single Arm Dumbbell Thrusters (6 each arm)
300 Meter Run
12 Alternating Dumbbell Snatches (6 each arm)

*Choose a Dumbbell load that will challenge you to complete these sets unbroken.

C. (only if you have time): Two or three sets of:
Tall Kneeling Dumbbell Curls x 8-12 reps
Rest as needed
Dumbbell Skull Crushers x 10-15 reps
Rest as needed

“PERFORMANCE”

A. Five sets of:
Overhead Squat x 3 reps
Rest 2 minutes

Build in load to today's heavy triple

B. Every 6 minutes, for 24 minutes (4 sets) of:
300 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
300 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch

*These are full squat Snatches. Choose a load that allows for singles with relatively short breaks, but forces you to focus on crisp technique to complete each rep. A good range for the stronger people in the gym would be 135-155/93-103 lb, give or take.

C. (only if you have time): Two or three sets of:
Tall Kneeling Dumbbell Curls x 8-12 reps
Rest as needed
Dumbbell Skull Crushers x 10-15 reps
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

35-45 minutes @easy to moderate pace:
1000 Meter Bike Erg
20-ft Forward Bear Crawl
20-ft Backward Bear Crawl
60 Jump Rope Singles
300 Meter Row or Run
40-ft Walking Lunge
20 Second Side Plank each side