Tuesday 3.15.2022

“FITNESS” & “PERFORMANCE”

A. Complete as many rounds and reps as possible in 8 minutes, with focus on quality movement:
2 Turkish Get Ups each arm
8 Single Arm Russian Kettlebell Swings each arm
12 Alternating Leg V-Ups

*Keep the KB load light-to-moderate and treat this as a warm-up for the remainder of today’s work.

B. Three sets of:
Seated Barbell Strict Press x 8 reps
Rest 30 seconds
Bent Over Dumbbell Reverse Flies x 12 reps
Rest 30 seconds
Banded Face Pulls x 16 reps
Rest 2 minutes

C. Six sets for max reps/calories of:
30 Seconds of Ski Erg (for Calories)
30 Seconds of Double-Unders (or Lateral Hops over a Dumbbell)
30 Seconds of Bike Erg (for Calories)
Rest 90 seconds

“Olympic Weightlifting”

Week 1 Day 2 (Optional)

A. Snatch Balance; 70% x3x4 (% of Snatch)

B. Hang Power Clean (mid-thigh) + Power Jerk; 60%x2+2, 65%x2+2, 70%x2+2, 60%x2+2, 65%x2+2, 70%x2+2 (% of Clean & Jerk)

C. Jerk Dip Squat; 80%x5, 85%x5, 90%x5 x 2 (% of Jerk)

D. Optional Accessory:

2-3 rounds of:

8-10 DB External Rotations each arm

10-15 GHD Hip Extensions

**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.

“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.