Friday 10.8.2021

“FITNESS”

A. Three to four sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (5 each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Plank Kettlebell Drag-Throughs (slow and controlled)
Rest 60-90 seconds

B. For time:
400 Meter Run or Row
20 Wall Balls
30 Alternating Dumbbell Snatches
20 Wall Balls
400 Meter Run or Row

Rest until reasonably recovered, then...

C. Same as "Performance"

“PERFORMANCE”

A. Take 10 minutes to practice barbell cycling and build to a heavy 3-rep, touch-and-go Power Snatch

then....

B. Three rounds for time of:
20 Wall Balls (20/14 lb)
10 Power Snatches (95/65 lb)
5 Bar Muscle-Ups (or 10 Chest-to-Bar Pull-ups)

Compare to 4.8.2019

Rest until reasonably recovered, then...

C. Three sets of:
Barbell Hip Thrust x 6 reps @ 21X1
(these should be HEAVY -- increase loads from 9.28.2021)
Rest as needed
Band Pull-Aparts x 20-30 reps @ 1010
Rest as needed
L-Sit (or Tuck Sit) x 30-40 seconds (accumulated time)
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets):
500/400 Meter Row
1000/800 Meter Bike