Wednesday 5.8.2024

*RUN CLUB GROUP RUN TONIGHT: Meet at the gym at 6pm for a group run!

Monday - Back Squat + Upper Pulling
Tuesday - Push Press
Wednesday - Power Clean
Thursday - Front Squat + Upper Gymnastics
Friday - Bench Press + Hinge

“FITNESS”

A. Three sets of:
Single Leg Dumbbell Hip Thrust x 8-10 reps each leg @ 20X1
(only add weight here if you can keep good control and balance in the movement)
Rest 30 seconds
Tempo Push-ups x 10-15 reps @ 20X1
Rest 30 seconds
Dual Kettlebell Front Rack Carry x 120 feet
Rest 30 seconds
Hollow Hold/Rock x 30 seconds
Rest 60 seconds

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 20 minutes of:
40 Air Squats
30 Russian Kettlebell Swings
20/16 Calorie Echo Bike

*Divide the reps/cals between partners however you see fit.

“PERFORMANCE”

A. Six or seven sets of:
Power Clean x 1.1
(Rest 10 seconds b/t singles)

Rest 2 minutes between sets; build in load from 65% to today’s heavy double.

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 20 minutes of:
40 Air Squats
30 Power Cleans (115/73 lb)
20/16 Calorie Echo Bike

*Divide the reps/cals between partners however you see fit.

Cooldown
Shinbox Thoracic Rotations x 6-8 each side
Pancake Stretch x 30 seconds left, 30 seconds right, 30 seconds middle

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total