Wednesday 6.5.2024

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 30 seconds
Half Turkish Get Up x 3-4 each arm
(take these up to the hip bridge position, then return to the floor)
Rest 30 seconds
Banded Face Pulls x 12-16 reps
Rest 60 seconds

Perform 1-2 warm-up sets on the Romanian Deadlift to find a good starting weight; Aim to make all of your sets a 7-8/10 effort.

B. Every 3 minutes, for 15 minutes (5 sets):
6 Dumbbell Hang Power Cleans
6 Dumbbell Box Step-Ups
12/9 Calorie Echo Bike

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Clean x 1 rep

Build in load to today's 1-RM Hang Clean

B. Every 3 minutes, for 15 minutes (5 sets):
6 Power Cleans (155/103 lb)
9 Box Jump-Overs (step down)
12/9 Calorie Echo Bike

“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)