Monday 1.13.2019

"FITNESS" & "PERFORMANCE"

A. Four sets of:Alternating Front-Racked Reverse Lunges x 12-16 reps @ 2011(use a Barbell, Single Kettlebell, or Dual Kettllebells held in a Front-Rack position)Rest 60 secondsWeighted Pull-ups x 4-6 reps @2110(if you’re still working on your first pull-ups, try 3-5 Negative-Only Pull-ups @51A1 tempo -- A=Assist)Rest 60 secondsB. For time:30/20 Calorie Assault Bike30 Single Arm Alternating Dumbbell Snatches (50/35 lb)30 Single Arm Dumbbell Thrusters (50/35 lb -- switch arms every 5 reps)C (Optional) Two sets of:Pigeon Stretch x 30-40 seconds/sidePlank Hold x 45-60 seconds

"COMPETITION"

A. Every two minutes, for 12 minutes (6 sets):Snatch Balance + 2 Overhead SquatsSuggested Loading per set (by %): 60; 70; 75-80; 80; 80-85; 85B. Four sets of:Alternating Front-Racked Reverse Lunges x 12-16 reps @ 2011(use a Barbell, Single Kettlebell, or Dual Kettllebells held in a Front-Rack position)Rest 60 secondsWeighted Pull-ups x 4-6 reps @2110(if you’re still working on your first pull-ups, try 3-5 Negative-Only Pull-ups @51A1 tempo -- A=Assist)Rest 60 secondsC. For time:30/20 Calorie Assault Bike30 Single Arm Alternating Dumbbell Snatches (50/35 lb)30 Single Arm Dumbbell Thrusters (50/35 lb -- switch arms every 5 reps)D. (Optional) Two sets of:Pigeon Stretch x 30-40 seconds/sidePlank Hold x 45-60 seconds

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets