Monday 2.7.2022

“FITNESS”

A. Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 -- Left Leg Single Leg Romanian Deadlift x 8-10 reps @ 3011
Minute 2 -- Right Leg Single Leg Romanian Deadlift x 8-10 reps @ 3011
Minute 3 -- Seated Arnold Press x 10-12 reps @ 20X1

B. Four sets of:
1 and 1/4 Close Grip Bench Press x 4-5 reps
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps
Rest 60 seconds

C. Against a 2-minute clock, complete:
200 Meter Row or 400 Meter Bike Erg
Wall Walks (or Tempo Push-ups @ 1111) x Max Reps

Rest 60 seconds, and complete three sets for max reps.

“PERFORMANCE”

A. Every 45 seconds, for 9 minutes (12 sets):
Power Clean + Split Jerk @60-70% of 1-RM Split Jerk

*Focus here is on speed and proficiency in the Split Jerk. Don't force adding weight here today if your technique is off.

B. Four sets (12 minutes) of:
1 and 1/4 Close Grip Bench Press x 4-5 reps (up from 1.25.2022)
Rest 60 seconds
Bent Over Reverse Flies x 10-12 reps
Rest 60 seconds

C. Against a 2-minute clock, complete:
200 Meter Row
Wall Walks x Max Reps

Rest 60 seconds, and complete three sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36 minutes (6 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg


* Note times for both the rowing and biking intervals.