Friday 7.21.2023

“FITNESS”

A. Three or Four sets of:
Goblet Russian Step-Ups x 8-10 reps each leg @ 20X1
Rest 30 seconds
Strict Hanging Knee Raises x 10-15 reps @ 11X0
(hold a DB between your feet if these are easy)
Rest 30 seconds
Suitcase Carry + Waiter’s Carry x 100 feet each side
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in a waiter’s carry)
Rest 30-60 seconds

B. Ten rounds for time of:
2 Dumbbell Hang Power Clean + Push Presses
4 Burpees
6/5 Calorie Echo Bike or Bike Erg*

This workout was originally published (on 6.10.2022) with only the Echo Bike option. If you completed it then, and want to compare efforts, then use this. Otherwise, feel free to substitute the Bike Erg if you are all Echo'ed out from Wednesdays workout.

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean (from the knee) + Clean + Jerk @ 60-80% of 1-RM Clean and Jerk

Try to increase from last week's (7.12.2023) sets by a small margin, keeping the focus on solid speed and mechanics

B. "California Dreamin'" (courtesy NCFit)
20 rounds for time of:
1 Power Clean & Jerk (185/133 lb)
2 Bar-Facing Burpees
3 Toes to Bar

Compare to 6.10.2022

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400 Meter Run
Station 2 — 500/400 Meter Row
Station 3 — 1000/800 Meter Bike Erg