Friday 3.17.2023

“FITNESS”

A. Three sets of:
Single Arm Landmine Push Press x 6-8 reps each arm @ 20X1
Rest 45 seconds
Strict Pull-ups x 4-6 reps @ 21X0
(add weight if these are easy for you)
Rest 45 seconds

B. Every 6 minutes, for 24 minutes (4 sets) of:
300 Meter Row
12 Single Arm Dumbbell Thrusters (6 each arm)
300 Meter Run
12 Alternating Dumbbell Snatches (6 each arm)

*Choose a Dumbbell load that will challenge you to complete these sets unbroken.

*Compare to 4.22.2022

“PERFORMANCE”

A. Take 12 minutes to build to 85-90% of your 1-RM Snatch, then...

B. Every 6 minutes, for 24 minutes (4 sets) of:
300 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
300 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch

*These are full squat Snatches. Choose a load that allows for singles with relatively short breaks, but forces you to focus on crisp technique to complete each rep. A good range for the stronger people in the gym would be 135-155/93-103 lb, give or take.

*Compare to 4.22.2022

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).