Monday 1.8.2024

“FITNESS”

A. Take 10-12 minutes to cycle through the following, resting as needed:
3 Half Turkish Get Ups each arm (come to the point where your hips are lifted off the floor, then return to your starting position)
6 Single Arm Front Racked Reverse Lunges each side
9 Pike or Lying Leg Lift-Overs (R + L = 1)
12 Banded Face Pulls

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 2 reps @ 60-70% of 1-RM Snatch

followed by...

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch

Use these percentages as a guideline, but aim to perform all of your sets with optimal speed and mechanics.

B. Two sets of:
Single Leg Romanian Deadlift w/KBs or DBs x 6-8 reps each leg @ 3010 (hold one or two weights here)
Rest as needed
Supine Ring Rows x 10-12 reps @ 2111 (elevate your feet on a box or bench if able)
Rest a needed

C. Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 — 10/8 Calorie Row Sprint
Minute 2 — 100-ft Farmer's Carry (heavy)

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest