Friday 1.14.2022

“FITNESS”

A. Three sets of:
Staggered Stance Romanian Deadlift x 6-8 reps/side @3011
(perform these with a Barbell or two DBs/KBs)
Rest 45 seconds
Seated Arnold Press x 8-10 reps @ 2111
Rest 45 seconds
Supinated Grip Band Pull-Aparts x 12-15 reps @2111
Rest 45 seconds
Plank Knee to Elbow on Sliders x 30 seconds
Rest 45 seconds

Every 6 minutes, for 18 minutes (3 sets):
15/12 Calorie Echo Bike
15 Ball Slams
15 Burpees
15 Squats holding Slam Ball
15/12 Calorie Row

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch Balance + Overhead Squat

Use these sets to build up in weight from 50-70%, and dial in your technique and positions

When the clock reaches 6:00, complete...

Every minute, on the minute, for 9 minutes:
Hang Snatch x 1 rep @70-80%

The focus here is on solid, consistent technique

B. Every 6 minutes, for 18 minutes (3 sets):
15/12 Calorie Echo Bike
15 Hang Power Cleans (115/ 73 lb)
15 Burpees
15 Front Squats (115/ 73 lb)
15/12 Calorie Row

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)