Monday 1.10.2022

“FITNESS”

A. Three sets of:
Mixed Rack KB Overhead Carry x 150ft (switch arms halfway)
Rest 45 seconds
Kettlebell Gorilla Row x 16-20 reps
Rest 45 seconds
Single Leg Dumbbell Hip Thrust x 10-12 reps each side
Rest 45 seconds
Side Plank Hold x 30-40 seconds each side
Rest 45 seconds

B. Three sets for max reps of:
60 seconds of Alternating Dumbbell Snatches
60 seconds of Dumbbell Box Step-Overs
60 seconds of Strict Handstand Push-Ups or Dumbbell Z-Presses
60 seconds of Toes to Bar or V-Ups
Rest 60 seconds

“PERFORMANCE”

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

Build over the course of the 8 reps to today’s heavy. Try to increase from 12.31.2021

B. Three sets for max reps of:
60 seconds of Ground to Overhead (135/93 lb)
60 seconds of Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Toes to Bar
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)