Wednesday 7.26.2023

“FITNESS”

A. Three sets of:
Single Leg Dumbbell Hip Thrust x 8-10 reps each leg @ 20X1
(try to increase loading from 2 weeks ago if able)
Rest 30 seconds
Three Point Single Arm Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 30 seconds
Banded Pallof Hold x 30-40 seconds each side
Rest 60 seconds

B. Every 3 minutes, for 18 minutes (6 sets), for times:
200/150 Meter Row (60-second cap here)
12 Alternating Dumbbell Snatches
9 Burpees

Compare to 7.27.2021

“PERFORMANCE”

A. Every 90 seconds, for 9 minutes (6 sets):
Snatch Pull + Hang Snatch from Below the Knee

*Sets 1-3 = 1 rep @ 65-75% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 75-85% of 1-RM Snatch

Immediately followed by (at the 9 minute mark)…

Every minute, on the minute, for 6 minutes:
Snatch x 1 rep @ 85+% of 1-RM Snatch
(try to increase/improve from last week)

B. Every 3 minutes, for 18 minutes (6 sets), for times:
200/150 Meter Row (60-second cap here)
12 Alternating Dumbbell Snatches (50/35 lb)
9 Burpees

Compare to 7.27.2021

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)