Thursday 10.17.2024

“FITNESS”

A. Three sets of:
Half Turkish Get Up x 3-4 reps each arm
Rest 30 seconds
Quadruped Plank Kettlebell Pull Throughs x 12-16 reps
Rest 30 seconds
Tall Kneeling Band Pull Aparts x 15-20 reps @ 1010
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Power Snatch (mid thigh) x 3 reps

The goal here is to work speed at (relatively) lighter weights. Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension, and receiving the barbell overhead in a stable, balanced position.

B. Every 4 minutes, for 24 minutes (6 sets):
160/120 Meter Ski Erg
8 Box Jump Overs or Step-Overs (24/20”)
320/240 Meter Bike Erg
4 Single Arm Devil's Presses (50/35 lb)

*Your goal is consistent pacing across all 6 sets. If you are getting less than 45 seconds of rest between sets, cut back the distances on the machines.

“ENDURANCE (AKA SWEAT SESH)”

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

Rest 2-3 minutes

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

*Try to increase your pace from your 90-second intervals two weeks ago (if you did them).