Friday 1.29.2021

"FITNESS"

A. Four sets of:Strict Pull-up Negatives x 3-5 reps @51A1 (A=Assist); add weight if these are easy for youRest 30 secondsKettlebell Front Rack Tall Kneeling to Standing x 6-8 reps each legRest 30 secondsTempo Push-ups x 10-15 reps @1111Rest 30 secondsDouble-Under Practice x 45 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 12 minutes of:12 Dumbbell Floor Presses16 Plank Dumbbell Rows (8 each arm)20 Single Leg Hip Thrusts (10 each leg)24 Banded Hammer Curls

"PERFORMANCE"

A. Every minute, for 4 minutes (4 sets):Muscle Snatch x 3 reps @ 40-60% of 1-RM SnatchImmediately followed by…Every 90 seconds, for 6 minutes (4 sets)Power Snatch x 2 reps @ 60-75% of 1-RM SnatchImmediately followed by…Every 2 minutes, for 10 minutes (5 sets):2 Snatch Lift-Offs + 1 Snatch @ 75-85% of 1-RM(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)B. Complete as many rounds and reps as possible in 12 minutes of:12 Dumbbell Floor Presses16 Plank Dumbbell Rows20 Single Leg Hip Thrusts (10 each leg)24 Banded Hammer Curls

"RUN, ROW, OR BIKE"

40 Minutes @sustainable pace:750m Row1500m Bike500m Run or Ski