Friday 11.5.2021

“FITNESS”

A. Every minute, on the minute, for 24 minutes (4 sets of each):
Minute 1 – Sumo Deadlift x 8 reps
Minute 2 – Single Arm Front-Racked Kettlebell Walking Lunge x 16 steps (switch arms halfway)
Minute 3 – Band Pull Aparts x 15-20 reps
Minute 4 – Front Leaning Rest on Rings x 30-40 seconds
Minute 5 – Double-Unders x max reps in 60 seconds (or 60 seconds of practice with the jump rope)
Minute 6 – Rest

Use your 60 second rest period to add weight to your Sumo Deadlift, building to today's heavy set of 8 by your final set.

B. Complete as many rounds and reps as possible in 8 minutes of:
8/6 Calorie Echo Bike
8 Burpees

“PERFORMANCE”

A. Take 20-25 minutes to build to today’s 1-RM Deadlift

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
If you are newer to Deadlifting, but feel ready to challenge yourself (safely), work up to a heavy set of 3 or 5 over this time period.

B. Complete as many rounds and reps as possible in 8 minutes of:
8/6 Chest-to-Bar Pull-ups
8 Power Cleans (135/95 lb)
8 Bar-Facing Burpees

“ENDURANCE (AKA SWEAT SESH)”

15 minute Bike Erg @70-75%

then...

15 minutes of:
100ft Farmers Carry (heavy)
10 Cossack Squats
100ft Sandbag Carry
20 Second Hollow Hold

then...

60 Second Bike @80% (Damper 5)
30 Seconds easy
30 Second Bike @90% (Damper 10)
30 Seconds easy
x 6-8 rounds (15-20 minutes)