Thursday 8.5.2021

"FITNESS"

A. Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 60 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Rest 60 seconds
Ring Support Hold x 20-30 seconds or Front Leaning Rest on Rings x 40-60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Ball Slams
10 Box Jumps (or Step-Ups)
10 Push-ups
10 Walking Lunges (unweighted)

"PERFORMANCE"

A. Deadlift
*Set 1 – 6 reps @ 65-70%
*Set 2 – 4 reps @ 70-75%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 6 reps @ 70-75%
*Set 5 – 4 reps @ 80-85%
*Set 6 – 2 reps @ 85-90%
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, support holds, etc….

B. Against a 10-minute clock, complete:
1 Wall Climb
10 Double-Unders
2 Wall Climbs
20 Double-Unders
3 Wall Climbs
30 Double-Unders
...and so on, adding 1 rep to the Wall Climbs and 10 reps to the Double-Unders each round

“ENDURANCE (AKA SWEAT SESH)”

*Program Note: We will be going back to posting two “ENDURANCE” workouts each week (one for Mon-Wed, another for Thurs-Sun), as an option for additional aerobic capacity work, OR for those that feel the need for a lighter workout on any particular day.

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Rest until the clock reaches 12:00, then....

Every minute, on the minute, for 16 minutes (8 sets):
Minute 1 -- 30 Second Row @ 85-90%
Minute 2 -- 30 Second Bike Erg @ 85-90%

Rest until the clock reaches 32:00, then...

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Try to achieve the same paces on the second 8 minute segment (the 40-second intervals) as you did on the first, now under accumulated fatigue.