Tuesday 4.19.2022

“FITNESS” & “PERFORMANCE”

A. Three sets for max reps of:
45 seconds of Strict Handstand Push-ups (or Alternating Dumbbell or Kettlebell Z-Press)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds
45 seconds of Dumbbell Bench Press
(choose a weight you can handle for 8-10 unbroken reps)
Rest 45 seconds
45 seconds of Hollow Hold/Rocks
Rest 45 seconds

B. Against a 90-second clock, complete:
200/150 Meter Row
Echo Bike x Max Calories in Remaining time

Rest 90 seconds between sets, and complete SIX sets for max calories. Your goal is to maintain your output over all six efforts.

“OLYMPIC WEIGHTLIFTING”

Week 6 Day 2 (Optional):

A. Snatch Push Press + Overhead Squat; build to a heavy set of of 2+2 over 4-5 sets
B. High Hang Clean; 50-60% x 3 reps x 4 sets — work dipping straight down and up, getting under the bar quickly
C. Snatch Pull; 90%x3x3
D. (Optional Accessory) 2-3 rounds of:
Weighted Plank x 30-40 seconds
Single Arm Trap-3 Raise x 8-10/side

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Rest until the clock reaches 12:00, then....

Every minute, on the minute, for 16 minutes (8 sets):
Minute 1 -- 30 Second Row @ 85-90%
Minute 2 -- 30 Second Bike Erg @ 85-90%

Rest until the clock reaches 32:00, then...

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Try to achieve the same paces on the second 8 minute segment (the 40-second intervals) as you did on the first, now under accumulated fatigue.