Friday 9.3.2021

“FITNESS” & “PERFORMANCE”

A. Sumo Deadlift
*Set 1 – 9 reps
*Set 2 – 7 reps
*Set 3 – 5 reps
*Set 4 – 3 reps
Rest 2 minutes between sets

Try to build in load from last week on each corresponding set. For each rep, pause and reset with the barbell on the floor, and focus on a tight core and setting your shoulders before pulling.

B. Two sets of:
Alternating Goblet Cossack Squats x 16-20 reps
Rest 45 seconds
Single Leg Hip Bridges x 8-10 reps each side
Rest 45 seconds

For time:
40 Box Jump-Overs (or Step-Overs --24/20")
30 Single Arm Dumbbell Hang Clean Thrusters (50/35 lb)
20 Dumbbell-Facing Burpees Over the Dumbbell (or regular Burpees)

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets