Friday 6.2.2023

“FITNESS”

A. Three sets of:
Stagger Stance Romanian Deadlift x 6-8 reps each leg @ 3011
(try to increase loading from last week)
Rest 60 seconds
Half Kneeling Single Arm Dumbbell or Landmine Press x 8-10 reps each arm @ 20X1
Rest 60 seconds

Use the Landmine attachment if possible for your presses, especially if you have any issues with pressing directly overhead. Larger classes can work in Dumbbells here as well.

B. Three sets (10 minutes) of:
Strict Pull-Ups x Max Reps @ 21X0
(please use some accommodation if needed to perform at least 5 reps)
Rest 45 seconds
Hollow Hold or Weighted Hollow Hold x 30-40 seconds
Rest 45 seconds

C. Against a 6-minute clock, complete:
1.2.3.4.5.6.7...
Goblet or Kettlebell Front-Racked Reverse Lunges (R+L=1)
Burpees

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Power Snatch (from the knee) x 2 reps

If you performed last week’s power snatches from the mid-thigh, you should increase the load this week by as much as mechanics will allow. If this is your first time with this movement, load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension and receiving the barbell overhead in a stable, balanced position.

B. Three sets (10 minutes) of:
Strict Pull-Ups x Max Reps @ 21X0
(please use some accommodation if needed to perform at least 5 reps)
Rest 45 seconds
Hollow Hold or Weighted Hollow Hold x 30-40 seconds
Rest 45 seconds

C. Against a 6-minute clock, complete:
1.2.3.4.5.6.7...
Front-Racked Reverse Lunges (R+L=1) (115/73 lb)
Bar-Facing Burpees

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 40 minutes (8 sets) for times:
20/15 Calorie Row
20/15 Calorie Ski Erg
20/15 Calorie Bike Erg