Friday 2.7.2025

“FITNESS”

A. Three sets of:
Supinated Grip Barbell Bent Over Row x 8-10 reps @ 21X0
Rest 30 seconds
Tempo Push-ups x 10-12 reps @ 1111
Rest 30 seconds
Alternating Leg V-Ups x 16-20 reps
Rest 30-60 seconds

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Pause Squat Clean + Squat Clean
(pause for 2-seconds at just below the knee on your first rep of each set)

Not a ton of volume here (only 6 sets); your goal is to build to a heavy complex by your final set.

B. Every 2 minutes, for 10:00 (5 sets)
Front Squat x 3 reps @ 30X1 or Dual Kettlebell Front Squats x 6-8 reps @ 30X1

Build in load over your 5 sets to an RPE of 9/10 for your final set. Use your prior week’s performances to inform your loading.

C. Complete as many rounds and reps as possible in 8 minutes of:
8 Single Arm Dumbbell Hang Clean & Jerks Left Arm
8 Dumbbell Goblet Reverse Lunges
8 Single Arm Dumbbell Hang Clean & Jerks Right Arm
8 Box Jumps (step down)

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg