Monday 1.20.2020

"FITNESS" & "PERFORMANCE"

A. Four sets of:Sumo Deadlift x 6 reps @ 21X1(try to exceed loads used on 1.10.2020)Rest 60-90 secondsSingle Arm Dumbbell or KB Press x 8 each arm @ 20X1Rest 60-90 secondsB. Every 2 minutes, for 10 minutes (5 sets):5 Tall Box Jumps*150-ft Sandbag Carry*Jump on a box that is a challenging height for you. The goal of these sets is not to go as fast as possible, but to jump high, carry heavy,  and repeat; please take a moment to recover and gather yourself before each jump. If you cannot jump, sub in 8-10 box step ups hold a heavy pair or DBs or KBs.C. (Accessory Work): Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 — Supine Ring Row* x 8-10 reps @ 2111Minute 2 — Plank Hold x 40-60 seconds*If you are working on or toward Muscle-Ups, try performing these with a false grip

“AEROBIC CAPACITY"

40-45 minutes @steady pace:2k Bike Erg200ft Farmers Carry @moderate750m Row60 Second Plank Hold100 Single Unders