Friday 8.1.2025

“FITNESS”

A. Three sets of:
Dumbbell Front Foot Elevated Reverse Lunge x 6-8 reps each leg @ 20X1
(elevate the front foot on a 2-4" platform)
Rest 30 seconds
Half Kneeling Single Arm Dumbbell Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Lateral X-Band Walks x 10-15 reps/side
Rest 30 seconds
Band Pull Aparts x 15-20 reps
Rest 60-90 seconds

Perform 1 warm-up set to find appropriate starting weights, then try to increase your effort with each set, from an RPE 6-7 to an RPE 8-9.

B. Four or Five sets @sustainable pacing (12-14 minutes total):
200 Meter Run or 400 Meter Bike
100ft Dual Kettlebell Front Rack Carry
30 Second Hollow Hold
Rest walk 45-60 seconds between sets

*Note your times for each set, trying to keep a solid effort on the Run or Bike for each set.

“PERFORMANCE”

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

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Sets 7-8: Challenging

Build in load to today’s heavy single.

B. For time:
Run 600 Meters
30 Clean and Jerks (135/93 lb)
Run 600 Meters

*The Clean and Jerks can be performed as a Power Clean and Shoulder to Overhead -- a Squat Clean is not necessary here.
*Compare to 6.24.2024

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE