Friday 3.18.2022

*Program note: If you’ve been following our new Olympic Weightlifting Program, consider taking today as a rest day, only complete three or four sets of “Fitness” Part A, or completing the “Endurance/Sweat Sesh” option below!

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Tall Box Jump x 4-6 reps*
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Reverse Snow Angels x 10-12 reps @ 2020
Rest 45 seconds

*Height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 30-40 seconds to complete your 6 reps if done properly

B. Three rounds for time:
400 Meter Run
30 Russian Kettlebell Swings

*Compare to 7.6.2021

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. Try to exceed your heaviest loads from last week.

B. For time:
21 Deadlifts (225/153 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

*Compare to 7.6.2021

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.