Friday 2.11.2022

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 2 – Hamstring March x 16 reps @ 2011
Station 3 – Seated Banded Row x 20 reps @ 1011
Station 3 – Side Plank Hold x 30 seconds each side

B. For time:
50/40 Calorie Row
40 Goblet Squats
50 Kettlebell Swings
40 Single Arm Kettlebell Push Presses (switch arms every 5 reps)

*Recommended target KB weight is 24/16 kg here

“PERFORMANCE”

A. Seven sets of:
Deadlift
*Set 1 – 3 reps @ 70% of 1-RM
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Sets 4-7 – 1 rep @ 88-92%
Rest 2-3 minutes between sets

If you do not know your 1-RM Deadlift, based these sets off feel; the goal for today is to hit some heavy singles (not a 1-RM) without a lot of volume.

B. For time:
50/40 Calorie Row
40 Deadlifts (135/93 lb)
30 Front Squats (135/93 lb)
20 Clean and Jerks (135/93 lb)

*Time “cap:” 12 minutes

“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.