Wednesday 11.24.2021

“FITNESS”

A. Four sets of:
Romanian Deadlift x 6-8 reps @3011
Rest 45 seconds
Seated Dumbbell Press x 8-10 reps @ 20X1
Rest 45 seconds
Banded Face Pull x 12-15 reps @ 2111
Rest 45 seconds

B. Complete as many rounds and reps as possible in 9 minutes of:
5 Box Jumps (make these taller than normal if you can) or Step-Ups
7 Push-ups
90-ft Farmers Carry

C. Two or Three sets of:

8-10 Single Leg Glute Bridges each leg @ 20X1
10-12 Dumbbell Hammer Curls
20-25 Overhead Banded Tricep Extensions

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B. Complete as many rounds and reps as possible in 9 minutes of:
3 Strict Handstand Push-ups
5 Hang Power Cleans (155/103 lb)
7 Box Jumps (30/24")

C. Two or Three sets of:
8-10 Single Leg Glute Bridges each leg @ 20X1
10-12 Dumbbell Hammer Curls
20-25 Overhead Banded Tricep Extensions

“ENDURANCE (AKA SWEAT SESH)”

Bike, Run, Ski, or Row:

30 Seconds @easy
30 Seconds @moderate
30 Seconds @tough (but could sustain for 1 full minute at least)
30 Second rest walk
x 6-8 rounds (12-16 minutes)
Rest 4 minutes
x 2 sets