Tuesday 3.22.2022

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Bulgarian Split Squat x 8 reps/side @3011
(hold Dumbbells here; working as heavy as possible with good form and tempo)
Rest 45 seconds
Single Arm Trap-3 Raise x 10 reps/side @ 3010
Rest 45 seconds
Side Plank or Weighted Side Plank Hold x 30-40 seconds each side
Rest 45 seconds

B. Against a 4-minute running clock, complete as many reps as possible of:
400 Meter Run
50 Double-Unders (or 150/125 Meter Ski)
Max Reps of Wall Balls (20/14 lb)

Rest 2 minutes between sets, and complete a total of three sets for max reps of Wall Balls

“Olympic Weightlifting”

Week 2 Day 2 (Optional):

A. Snatch Balance; 70%x3; 75%x3x3
B. Power Clean + Power Jerk; 65%x2+2, 70%x2+2, 75%x2+2, 65%x2+2, 70%x2+2, 75%x2+2
C. Jerk Dip Squat; 85%x5, 90%x5, 95%x5, 100%x5
D. (Optional Accessory) 2-3 rounds of:
Sorenson Hold x 30 seconds (weighted if able)
Dumbbell Elbowing Row x 10-15/side

**Notes: For Part B, these are a “waveload,” meaning you will go up in weight in 3 subsequent sets, then go back to start and build again over 3 more sets; bring the same speed and mechanics to all weights. See last week’s post for video demos if needed.

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike
10 No-Push-up Burpees (sprawls)
200 Meter Run
15 Sit-Ups
40 DUs or 80 Singles