Monday 1.9.2023

“FITNESS”

A. Three sets of:
Barbell Strict Press x 6-8 reps @ 21X1
Rest 45 seconds
Goblet Lateral Box Step Up x 8-10/side
Rest 45 seconds
Side Plank or Feet Elevated Side Plank x 30 seconds/side
Rest 45 seconds

B. Every 3 minutes, for 24 minutes (8 sets) for times:
12/10 Calorie Bike Erg or Row
10 Heavy Russian Kettlebell Swings
8 Single Arm Dumbbell Push Presses (4 each arm)

Work as heavy as you can here while maintaining good movement.

“PERFORMANCE”

A. Take 12 minutes, starting from an empty barbell, to build to a decently heavy single in the following complex....
Hang Clean + Clean + Jerk

B. Every 3 minutes, for 24 minutes (8 sets) for times:
12/10 Calorie Bike Erg or Row
3/2 Ring Muscle-Ups (or 6-9 Ring Dips)
3 Clean & Jerks*

Suggested loading for the Clean & Jerks is 70-75% of your 1-RM. The goal is to perform these as singles of a Power Clean + Push Jerk, with no more than 10 seconds between reps.

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.