Monday 5.13.2024

*Programming Note — here is the layout for the week:

Monday: Snatch/Upper Press
Tuesday: Conditioning Intervals
Wednesday: Back Squat + Upper Pull
Thursday: Push Press
Friday: Clean

“FITNESS”

A. Three sets of:
Single Arm Landmine Press x 8-10 reps each arm @ 20X1
Rest 45 seconds
Goblet Lateral Box Step Ups x 8-10 reps each leg
Rest 45 seconds

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 9-12 V-Ups + 6-9 Dumbbell Push Presses
Minute 2 — 90-ft Sandbag Carry + 3-5 Burpees
Minute 3 — 6-12 Calorie Echo Bike (aim for 30-40 seconds of solid effort each set)

C. (Optional):
Two sets of:
Side Plank or Star Plank x 20-40 seconds each side
Rest as needed
Supinated Grip Band Pull Aparts x 15-20 reps
Rest as needed

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Snatch + Hang (Squat) Snatch

Build in load from 55-60% to something heavy for today.

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 9-12 Toes to Bar + 3 Power Snatches (135/93 lb)
Minute 2 — 90-ft Sandbag Carry + 3-5 Burpees
Minute 3 — 12/9 Calorie Echo Bike

C. (Optional):
Two sets of:
Side Plank or Star Plank x 20-40 seconds each side
Rest as needed
Supinated Grip Band Pull Aparts x 15-20 reps
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

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

Rest 5 minutes
x 2 sets