Wednesday 4.20.2022

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Rest 45 seconds
Banded Pull Aparts x 15-20 reps
Rest 45 seconds

B. For time:
30/24 Calorie Assault Bike
30 Ball Slams
20/16 Calorie Assault Bike
20 Ball Slams
10/8 Calorie Assault Bike
10 Ball Slams

*If using the Concept 2 Bike Erg, the calories each round will be 36/30, 24/20, and 12/10

*Compare to 2.15.2019

C. (if you have time) Two or Three sets of:
Filly Carry x 150ft (switch sides halfway)
Rest as needed
Side Plank Hip Dips x 10-15 reps each side
Rest as needed

“PERFORMANCE”

A. Take 15 minutes to build to today's 1-RM Power Clean

B. For time:
10 Power Cleans (155/103 lbs)
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders

*Compare to 2.15.2019

C. (if you have time) Two or Three sets of:
Filly Carry x 150ft (switch sides halfway)
Rest as needed
Side Plank Hip Dips x 10-15 reps each side
Rest as needed

“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.