Wednesday 8.7.2024

“FITNESS”

A. Three sets of:
Posted Single Leg Deadlift x 6-8 reps each leg @ 3011 (hold Dumbbells here)
Rest 30 seconds
Lateral X-Band Walk x 16-20 steps each direction
Rest 30 seconds
Tempo Push-ups x 10-12 reps @ 20X1
Rest 30 seconds
Bottoms Up Kettlebell Carry x 30 seconds each side
Rest 60 seconds

B. For time:
36 Russian Kettlebell Swings
36/30 Calorie Bike Erg, Ski, or Row
24 Russian Kettlebell Swings
24/20 Calorie Bike Erg, Ski, or Row
12 Russian Kettlebell Swings
12/10 Calorie Bike Erg, Ski, or Row

“PERFORMANCE”

A. Take 20-24 minutes to build to today’s 1-RM Deadlift
*Suggested Loading
*Set 1 – 5 reps @ 55%
*Set 2 – 4 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Sets 7-10 – 1 rep @ 95+%

Coach's Note: A training 1-RM is the weight you can move successfully WITHOUT mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B. For time:
10 Power Cleans (155/103 lbs)
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders

*Compare to 3.15.2023

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort (40 minute cap):
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski