Friday 4.7.2023

“FITNESS”

A. Four sets of:
Barbell Hip Thrust x 6-7 reps @21X1
(try to increase loading from 3.24.2023)
Rest 45 seconds
Bulgarian Ring Row x 8-10 reps @ 2111 (bring the elbows out away from the body on each rep)
Rest 45 seconds
Tempo Push-up x 8-12 reps @ 2011 (add weight if these are easy for you)
Rest 45 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
15 Dumbbell Floor Presses
12 Alternating Reverse Lunges w/DBs held in Farmers Hold
6 Strict Pull-ups

*Compare to 3.25.2022

“PERFORMANCE”

A. Every 3 minutes, for 18 minutes (6 sets):
Sumo Deadlift x 3 reps @ 21X1

Build in load to today's heavy triple with near-perfect positions and mechanics.

Optional: Use your rest periods to practice appropriate skills for Part B (Handstand Push-up positioning, or Kipping/Chest-to-Bar mechanics)

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Dual Kettlebell Front-Racked Reverse Lunges (24/16 kg each hand)
9 Chest-to-Bar Pull-ups (or 6 Strict Pull-ups)
6 Strict Handstand Push-ups (scale as needed to make these take less than 45 seconds per set)

*Compare to 3.25.2022

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/10 Calorie Row