Friday 5.12.2023

“FITNESS”

A. Three sets (15-18 minutes) of:
Romanian Deadlift x 6-8 reps @ 3010 (try to build from last week)
Rest 30 seconds
Single Arm Glute Bridge Floor Press x 8-10 reps each arm @ 3010
Rest 30 seconds
Reverse Snow Angels x 10-12 reps (slow and controlled)
Rest 30 seconds
Banded Pallof Hold x 30-40 seconds each side
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Left Arm Single-Arm Dumbbell Hang Clean and Jerks
10 Push-ups
10 Right Arm Single Arm Dumbbell Hang Clean and Jerks
10 Box Jump-Overs or Step-Overs

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets) of:
2 Clean Pulls + 1 Power Clean

Immediately followed by…

Every 90 seconds, for 12 minutes (8 sets):
Power Clean x 1 rep

Build over each set to today's heavy single.

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Left Arm Single-Arm Dumbbell Hang Clean and Jerks (50/35 lbs)
10/7 Ring Dips
10 Right Arm Single Arm Dumbbell Hang Clean and Jerks
10 Box Jump-Overs (24/20”)

“ENDURANCE (AKA SWEAT SESH)”

20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets