“FITNESS” & “PUMP”
A. Three or four sets of:
Supinated Grip Barbell Row x 8-10 reps @ 21X0
Rest 30 seconds
Glute Bridge Dumbbell Floor Press x 10-12 reps @ 20X0
Rest 30 seconds
Side Plank Clamshell Hip Thrusts x 12-15 reps/side @ 20X0
Rest 60 seconds
Aim to make your final two working sets a 8-9/10 RPE.
B. Complete as many rounds and reps as possible in 9 minutes, with a focus on quality movement, of:
12 Alternating Dumbbell Z-Presses
12 Alternating Dumbbell Plank Rows
12 Alternating Dumbbell Box Step Ups (use a lower box here)
C. (Optional) Two or three sets of:
Powell Raise x 10-12 reps each arm
Rest as needed
Weighted Hollow Hold x 30-40 seconds
Rest as needed
“PERFORMANCE”
A. Six or seven sets of:
Hang Clean + Jerk
Rest 90-120 seconds
Sets 1-2: Easy
Sets 3-5: Moderate
Sets 6-7: Challenging
Build in load as good technique allows.
B. Complete as many rounds and reps as possible in 9 minutes of:
3 Power Cleans*
5 Strict Handstand Push-ups
7 Box Jumps
*"RX" weight is 185/133 lb. Choose a weight that will challenge you to complete fast singles. Sub for HSPUs is Piked HSPU off of box, 1-2 Wall Walks, or some other Push-up variation.
C. (Optional) Two or three sets of:
Powell Raise x 10-12 reps each arm
Rest as needed
Weighted Hollow Hold x 30-40 seconds
Rest as needed
“ENDURANCE (AKA SWEAT SESH)”
30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds
*Use similar paces to two weeks ago, but with no break in the middle this time!
