Friday 6.17.2022

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 8 reps each leg* @ 30X1
Rest 30 seconds after each leg
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Band Pull Aparts x 15-20 reps
Rest 45 seconds
Hollow Hold (or Weighted Hollow Hold) x 30-40 seconds
Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result, as it something we like to test regularly. Either hold Dumbbells or Kettlebells in a Farmer's Hold, or back rack the Barbell to test this lift.

B. Complete 30, 20, and 10 rep rounds for time of:
Alternating Dumbbell Snatches ("RX:" 50/35 lb)
Goblet Squats w/Dumbbell

C. 10 minutes of stretching and chill time 😎

“PERFORMANCE”

A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 1 rep @ 90-95%

*Goal for today is to hit four heavy singles, on relatively short rest, with accumulated fatigue from the week's work.

B. For time:
20 Power Cleans (135/95 lb)
40 Wall Balls (20/14 lb)
15 Power Cleans
30 Wall Balls
10 Power Cleans
20 Wall Balls

*Compare to 7.16.2021

C. 10 minutes of stretching and chill time 😎

“ENDURANCE (AKA SWEAT SESH)”

45 minutes @continuous effort:
30 Calorie Bike, Ski, or Row
60ft Bear Crawl
150 Meter Run
15 Hollow Rocks
45 DUs or 90 Singles