Friday 2.3.2023
*Coach’s Notes:
Fitness: loading for the Romanian Deadlifts should reference 1.17.2022. For conditioning, you can flow through it at a moderate pace, focusing on exceptional quality movement — or push the pace and try to hammer it.
Performance: Conditioning should be high-effort, fast-paced efforts. Use a weight for the Power Cleans that allows you to go touch-and-go, and a height on the box that allows for fast turnover! If you don’t have a team of three, take the same amount of rest as if you did.
“FITNESS”
A. Four sets of:
Romanian Deadlift x 6 reps @ 3011
Rest 45 seconds
Alternating Goblet Reverse Lunges x 12-16 reps @ 2010
Rest 45 seconds
Reverse Snow Angels x 15-20 reps @ 1010
Rest 45 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Russian Kettlebell Swings
9 Push-ups @10X1
15 Air Squats
6 Calorie Row, Ski, or Bike
“PERFORMANCE”
A. Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean
Build in load from 60% to approximately 85% of your 1-RM Clean
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Clean x 1 rep
Start at 85% and build to a heavy clean for the day. If you miss the same weight twice, end your clean session
B. In teams of three, complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/133 lb)
6 Burpee Box Jump-Overs (24/20")
“ENDURANCE (AKA SWEAT SESH)”
Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski
