Tuesday 4.5.2022

“FITNESS”

A. Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Single Arm Glute Bridge Floor Press (Left) x 6-8 reps @ 31X1
Minute 2 – Single Arm Glute Bridge Floor Press (Right) x 6-8 reps @ 31X1
Minute 3 – Supine Ring Rows x 8-10 reps @ 2111
Minute 4 – Crush Grip Dumbbell Curl x 10-12 reps @ 2011 (hold one DB with both hands)
Minute 5 – Bent Over Reverse Flies x 12-15 reps (use change plates or smaller DBs than what you have for the other movements)

B. Option 1 - KB Flow
Complete as many rounds and reps as possible in 15 minutes of:
2-3 Turkish Get Ups each arm
6 Single Arm Kettlebell Cleans or Russian Kettlebell Swings each arm
60-ft Single Arm Front Rack Kettlebell Carry each arm
45 Double-Unders or 90 Singles
30 Second Side Plank Each Side

*The goal in this portion is not to move as quickly as possible; rather, move with intention, focusing on position and mechanics, while maintaining a steady, “grind-it-out” pace for the entire 15 minutes. Choose a loading that will challenge you, but allow for good movement, shooting to complete 3-5 rounds in the timeframe.

Option 2 — Intervals
Against a 2-minute clock, complete:
Row 200/150 Meters
30 Double-Unders (or 45 Single-Unders)
Push-ups x Max Reps

Rest 60 seconds, and complete FIVE sets for max reps.

“PERFORMANCE”

A. Five sets of:
Close Grip Bench Press x 2-3 reps @ 20X1
(make these as heavy as you can)
Rest 60-90 seconds
Medball "Stir-the-Pot" x 30-40 seconds (switch directions every 5 seconds)
Rest 60-90 seconds

B. See "Fitness" for today's conditioning options

“OLYMPIC WEIGHTLIFTING”

Week 4 Day 2 (Optional):

A. Snatch Balance + Overhead Squat; 60%x1+2; 70%x1+2; 80%x1+2 x 2 sets
B. Hang Power Snatch; 65%x3; 70%x3; 75%x3; 65%x3; 70%x3; 75%x3
C. Power Clean + Power Jerk; 80%x1+1 x 4 sets
D. (Optional Accessory) 2-3 rounds of:
Dual KB Bottoms Up Rack Carry x 40-60 seconds
Face Up Chinese Plank x 30-40 seconds

*Increase BOLD weights if you feel good.

“ENDURANCE (AKA SWEAT SESH)”

Three sets on of Rowing, Running, or Ski Erg:
500 Meters at moderate pace
Rest 45 seconds
400 Meters at fast pace
Rest 45 seconds
300 Meters at faster pace
Rest 45 seconds
200 Meters at fasterer pace
Rest 45 seconds
100 Meter Sprint!
Rest 2-3 minutes

*If you perform this on the Bike Erg, double all of the distances