Friday 10.25.2024

Want to dial back the intensity after a long week? Part B will offer two options today: a more traditional, interval-based workout; and a “PUMP” finisher, that focuses on quality reps, muscular endurance, and a little bit of high effort ski work. Pick whichever one works best for you today!

“FITNESS”

A. Three sets (12-15 minutes) of:
Mixed Rack Overhead Kettlebell Carry x 120ft (switch sides at 60-ft — walk slowly here)
Rest 30 seconds
Tall Box Jumps x 4-6 reps or Russian Step Ups x 6-8/leg
Rest 30 seconds
Ring Rows x 10-12 reps @ 2011
Rest 30 seconds
Hollow Hold/Rock x 30-40 seconds
Rest as needed

B. "PUMP" Finisher Option
Three or Four sets of:
8-12 Goblet Cyclist Squats @ 20X0
Rest 15 seconds
8-12 Dumbbell Reverse Flies @ 20X0
Rest 15 seconds
8-12 Zottman Curls @ 20X0
Rest 15 seconds
15 Second Ski @ very high effort
Rest 60-90 seconds

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Power Snatch (from the knee) x 2 reps

Keep the loading here light to moderate, and focus on speed. Start at 50% of your 1-RM Snatch, and only add weight if your technique is solid.
If you performed last week’s Hang Power Snatches from the mid-thigh, you should increase the load this week by as much as mechanics will allow.

B. Against a 3-minute clock, complete:
20 Wall Balls
300/270 Meter Row
Max Reps of Power Cleans (135/93) in remaining time

Rest 60 seconds, and complete three sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles