Friday 8.22.2025

“FITNESS”

A. Three working sets of:
Half Kneeling Dumbbell Press x 8-10 reps each arm @ 20X0
Rest 30 seconds
Bent Over Dumbbell or Plate Reverse Flies x 10-15 reps @ 20X0
Rest 30 seconds
Side Plank Hold x 30-40 seconds each side
Rest 60 seconds

Perform 1 warm-up set to find a good starting weight for each movement. Look to increase your effort/loading each set.

B. Three rounds for time of:
400 Meter Run
20 Alternating Hang Dumbbell Snatches
10 Burpees

“PERFORMANCE”

A. Five working sets of:
Split Jerk x 3 reps
Rest 2 minutes between sets

Sets 1-2: Easy
Sets 3-4: Moderate
Set 5: Challenging

The goal for today is to work on the mechanics of the Split Jerk. Build in load over the 5 sets as good technique will allow.

B. Three rounds for time of:
400 Meter Run
10 Clean & Jerks (155/103 lb)
10 Bar-Facing Burpees

*If the prescribed weight is out of reach for you, choose something that will allow you to do (relatively) quick singles. These can be Power Cleans and Push Jerks/Push Presses, no need for a squat on each rep.

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total