Thursday 3.17.2022

“FITNESS” & “PERFORMANCE”

Strength Endurance

Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Alternating Front-Racked Barbell or Kettlebell Lunges x 16 reps
(step forward and drive yourself back up to standing with each rep)
Station 2 – 60 Seconds of Strict Pull-ups (pronated, supinated, or mixed grip)
Station 3 – Hollow Hold x 60 seconds
Station 4 – Zottman Curls x 10-12 reps @ 2111
Station 5 – 60 Seconds of Echo Bike
Station 6 – Side Plank x 30 seconds each side

“OLYMPIC WEIGHTLIFTING”

Week 1 Day 3 (Thursday 3.17.2022):

A. Block Power Snatch + Block Snatch; 60%x1+2, 65%x1+2 x 2 sets, 70%x1+2 x 3-4 sets

B. Halting Snatch Deadlift + Snatch Pull; 75%x3+1 x 4 sets; pause for 1-second at the pockets on each Deadlift

C. 1 and 1/4 Front Squat (using the “bounce”); 60-70%x3x4

D. Core/Accessory  (coach’s choice)

**Notes: Block height should be just the knee.  These will be 1 Power Snatch + 2 Squat Snatches each set; For the Halting Snatch Deadlift + Snatch Pull, it will be 3 Deadlifts + 1 Pull for each set

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.