Tuesday 12.5.2023

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
High Hang Clean x 1 rep

Keep the loading here moderate, and focus on speed. Start at approximately 50% of your 1-RM Clean, and only add weight if your technique is solid. If you are feeling good toward your final sets, shoot for a heavy single.

OR

Three or Four sets of:
Dual Kettlebell Cyclist Squat x 6-8 reps @ 4010
Rest 45 seconds
Bent Over Reverse Flies x 10-12 reps @ 3010
Rest 45 seconds

Load the squat such that all of your sets are a 7-8/10 RPE, keeping solid tempo throughout.

B. Every minute, on the minute for 12 minutes (4 sets of each):
Minute 1 — Tall Box Jumps x 3-5 reps (jump and land as tall as possible -- step down and reset between reps)
Minute 2 — Chest-to-Bar or Kipping Pull-up x 8-12 reps or Strict Pull-up x 4-6 reps @ 2111*
Minute 3 — Hollow Rock x 20-30 seconds

*For the Pull-up station: if you do not have Strict Pull-ups, work on assisted Pull-ups, Chin-Over-Bar Holds, or Negatives.
If you have Strict Pull-ups, you can choose to work on Kipping Pull-ups; if you are proficient there, work on Chest-to-Bars; if you are proficient with those, work on Bar or Ring Muscle-Ups. Choose a rep range that will allow you to accumulate quality reps across all 4 sets.

C. Against a 6-minute clock, complete:
4-8-12-16-20-24...
Dumbbell Plank Rows
Dumbbell Front Rack Reverse Lunges

Cooldown
One to Two sets of:
Couch Stretch x 30-40 seconds each side
Banded Lat Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles