Friday 12.27.2019

*Reminder: No 6:30pm Class this evening!

"FITNESS"

A. Three sets of:Back Squat x 6-8 reps @ 30111Rest 60 secondsSingle Leg Hip Bridge x 8-10 reps each leg @ 2011Rest 60 secondsPlank Hold x 40-60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 10 minutes of:10 Single Arm Dumbbell Hang Clean & Jerks (5 each arm)5 Strict Pull-ups10 Burpees

"PERFORMANCE"

A. Every 2:30, for 15 minutes (6 sets) of:Back Squat*Set 1 – 5 reps @ 60-65%*Set 2 – 3 reps @ 70-75%*Set 3 – 1 rep @ 80-85%*Set 4 – 8 reps @ 65-70%*Set 5 – 8 reps @ 65-70%**Set 6 – 8 rep @ 65-70%**You can adjust these percentages up slightly on the last sets if these are easy, but the focus here is on quality reps with good speed on the concentric portion of each.B. Complete as many rounds and reps as possible in 10 minutes of:10 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb -- 5 each arm)10 Chest-to-Bar Pull-ups10 Burpees

“ENDURANCE”

2 x 4000 Meter Row w/rate change.*Row two 4000 meter pieces. In each piece, row the first 2000m @ 22 s/m. Then the next 1000m @ 24 s/m; 500m @ 26 and 500m @ 28. Rest 4 minutes between sets