Friday 2.4.2022

“FITNESS”

A. Three sets of:
Turkish Get Up x 2-3 reps each arm
Rest 30 seconds
Strict Pull-up x 4-6 reps @ 2110 (or work on negatives here)
Rest 30 seconds
Goblet Squat x 8-10 reps @ 4011
Rest 30 seconds
Plank Kettlebell Drag Through x 12-16 reps
Rest 30 seconds

B. Against a 15-minute clock, complete:
Minutes 0:00-9:00:
Complete as many rounds and reps as possible in 9 minutes of:
12 Push-ups
12 Dumbbell Snatches
12 Box Step-Ups w/Single Dumbbell

then...

Minutes 9:00-15:00:
3 or 4 attempts to hit peak wattage on the Ski Erg (8-10 strokes as hard as possible for each effort); rest 90-120 seconds between attempts

“PERFORMANCE”

A. Five or Six sets of:
Overhead Squat x 3 reps
Rest as needed

Build over the course of the sets to today’s heavy triple.

B. Against a 15-minute clock, complete:
Minutes 0:00-9:00:
Complete as many rounds and reps as possible in 9 minutes of:
9 Chest-to-Bar Pull-ups
12 Hang Power Snatches (75/55 lb)
15 Box Jumps (24/20")

then....

Minute 9:00-15:00:
4 or 5 attempts to hit a heavy single Snatch

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes, with a focus on sustainable pacing, of:
500 Meter Row
400 Meter Ski
30/20 Calories of Echo Bike
20 Push-ups
10 Strict Pull-Ups