Friday 8.26.2022
“FITNESS” & “PERFORMANCE”
A. Three or four sets, not for time, of:
Turkish Get Up x 1-2 reps each arm
Sandbag Carry x 100-150ft
Weighted Pull-ups x 2-3 reps (or Strict or Assisted Pull-ups x 5-7 reps)
*Goal is to work as heavy as possible on each movement, then rest as needed between each. If you feel confident on the TGU, try to find today’s heaviest single rep. If you have strong Pull-ups, try to find today’s 2-RM. This portion should take no more than 18 minutes to complete.
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Dumbbell Snatches (50/35 lb)
12 Box Jumps (24/20")
12 Alternating Pistols (scale is Walking Lunge w/DB held in Goblet position)
Compare to 2.8.2019
“PUMP”
In place of Part B from above:
Complete three or four rounds (in a 12-15 minute time frame), for quality, of:
6-8 Half Kneeling Dumbbell or Kettlebell Presses each arm @ 2010
8-10 Reverse Snow Angels @ 2020
12-16 Straight Arm Banded Lat Pulldowns
16-20 Goblet or Air Squats @ 2010
Rest as little as possible from movement to movement, with a focus on solid reps throughout
“ENDURANCE (AKA SWEAT SESH)”
Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 -- 400 Meter Run
Station 2 -- 500/400 Meter Row
Station 3 -- 1000/800 Meter Bike Erg
