Friday 1.27.2023

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrusts x 10-12 reps @ 20X1
Station 2 – Hamstring March x 12-16 reps @ 2011
Station 3 – Dumbbell Floor Press x 15-20 reps @ 20X0
Station 3 – Side Plank Banded Row x 30 seconds each side

B. Complete as many rounds and reps as possible in 10-12 minutes, with a focus on tempo and quality movement:
6 Goblet Curtsy Lunges (or Curtsy Drop Lunges*) each leg @ 30X0
9 Single Arm Arnold Presses each arm @ 20X0
12 Crush Grip Dumbbell Curls @ 10X0
30 Second Front-Leaning Rest on Rings

*If you are proficient on the Curtsy Lunge, and want to add an extra challenge, try elevating the front foot 2-4” for a “drop” lunge.

“PERFORMANCE”

A. Seven sets of:
Deadlift
*Set 1 – 3 reps @ 70% of 1-RM
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Sets 4-7 – 1 rep @ 88-92%
Rest 2-3 minutes between sets

If you do not know your 1-RM Deadlift, based these sets off feel; the goal for today is to hit some heavy singles (not a 1-RM) without a lot of volume.

B. For time:
40 Alternating Dumbbell Snatches (50/35 lb)
32 Box Jump-Overs (24/20" — you MUST step down)
24 Chest-to-Bar Pull-ups
30 Alternating Dumbbell Snatches
24 Box Jump-Overs
18 Chest-to-Bar Pull-ups
20 Alternating Dumbbell Snatches
16 Box Jump-Overs
12 Chest-to-Bar Pull-ups

*If you are not yet proficient at Chest-to-Bar Pull-ups (ie, stringing together 6 or more consistently), then perform Chin-Over-Bar Pull-ups.

*Compare to 4.15.2022

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes, with a focus on sustainable pacing, of:
500 Meter Row
400 Meter Ski
30/20 Calories of Echo Bike
20 Push-ups
10 Strict Pull-Ups