Friday 12.15.2023

Dec 14

“FITNESS”

A. Three sets of:
Romanian Deadlift (Barbell or Dumbbells) x 8-10 reps @ 40X0
Rest 45 seconds
Glute Bridge Dumbbell Floor Press x 10-15 reps @ 30X1
Rest 45 seconds
Banded Pallof Hold x 30 seconds each side (standing, kneeling -- mix it up!)
Rest 45 seconds

B. Against a 12-minute clock, complete:
2-4-6-8-10-12...
Single Arm Dumbbell Hang Power Snatch Left Arm
Single Arm Dumbbell Hang Power Snatch Right Arm
Push-up or Ring Push-up
*100 Meter Run or Row after each set

Cooldown: FYF + Stretch!

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 4 reps @ 21X1

A good goal for loading would be 75-80% of your 1-RM Deadlift (or simply 3-5% heavier than last week). Keep the focus on solid tempo and position.

B. For time:
24/18 Calories Echo Bike
12 Devil’s Presses (50/35 lbs)
20/15 Calories Echo Bike
10 Devil’s Presses (50/35 lbs)
16/12 Calories Echo Bike
8 Devil’s Presses (50/35 lbs)
12/9 Calories Echo Bike
6 Devil’s Presses (50/35 lbs)

*If subbing with Bike Erg, Calories are as follows:
30/24
24/20
20/16
16/12