Thursday 12.14.2023

*Coach’s Note: We are moving to a lower starting position on the Hang Clean this week, with each rep initiating from mid-thigh (as opposed to the hip pocket, as we had done for the past few weeks). Still work on getting full upward extension on your pull, then quickly pulling under the bar into your catch position.

“FITNESS”

A. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — Dual Kettlebell Cyclist Squat x 8-10 reps @ 3010
Station 2 — Strict Pull-ups x 6-8 reps @ 21X0 (or Negative Pull-ups x 3-5 reps)

Note the change in squatting tempo from last week's sets, and try to increase the loading this week, if able. If you feel comfortable using a Barbell in a front-racked position, you can use that in place of Kettlebells on the Cyclist Squats.

B. Two sets of:
Hand Supported Suitcase Bulgarian Split Squat x 8-10 reps each leg @ 30X0
Rest as needed
Banded Face Pulls x 16-20 reps @ 10X0
Rest as needed

C. Complete as many rounds and reps as possible in 9 minutes of:
12/9 Calorie Row, Ski, or Bike
12 V-Ups
12 Cobra Box Step-Ups

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Power Clean + Hang Squat Clean (mid-thigh)

Look to perform the bulk of your working sets in the 65-75% range of your 1-RM Clean, focusing on good speed under the bar.

B. Two sets of:
Hand Supported Suitcase Bulgarian Split Squat x 8-10 reps each leg @ 30X0
Rest as needed
Banded Face Pulls x 16-20 reps @ 10X0
Rest as needed

C. Against a 9-minute clock, complete:
3-6-9-12-15-18...
Toes to Bar
Box Jumps (24/20" -- step down)
*18 Double-Unders after each set

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds