Wednesday 1.3.2024
“FITNESS”
A. Three sets of:
Dumbbell Bench Press x 10-12 reps @ 21X1
Rest 30 seconds
Overhead Banded Tricep Extensions x 20-24 reps @ 10X0
Rest 30 seconds
Kettlebell Hamstring March x 12-16 reps @ 20X0
Rest 30 seconds
Side Plank x 30-40 seconds each side
Rest 60-90 seconds
B. In teams of three, complete as many rounds and reps as possible in 15 minutes of:
12/9 Calorie Ski Erg
9 Heavy Russian Kettlebell Swings (or Dual Russian Kettlebell Swings)
As soon as the Ski Erg is available, the next teammate jumps on and starts their cals.
Cooldown
Half Kneeling Hamstring Stretch x 40-60 seconds each side
Single Arm Wall Prayer Stetch x 40-60 seconds each side
“PERFORMANCE”
A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps
*Sets 1-2 = @ 70-75% of 1-RM Jerk
*Sets 3-4 = @ 75-80%
*Sets 5-8 = @ 80+%
Build in load to today's heavy double
B. In teams of three, complete as many rounds and reps as possible in 15 minutes of:
12/9 Calorie Ski Erg
3 Power Cleans (185/133 lb) or 9 Heavy Russian Kettlebell Swings (or Dual Russian Kettlebell Swings)
As soon as the Ski Erg is available, the next teammate jumps on and starts their cals. If the prescribed loading on the Power Clean is too heavy (or too light), shoot for 75-80% of your 1-RM.
Cooldown
Half Kneeling Hamstring Stretch x 40-60 seconds each side
Single Arm Wall Prayer Stetch x 40-60 seconds each side
“ENDURANCE (AKA SWEAT SESH)”
Every 5 minutes, for 40 minutes (8 sets) for times:
15-20 Calorie Row
15-20 Calorie Ski Erg
15-20 Calorie Bike Erg
Goal is to have at least 90 seconds of rest between sets.
