Monday 1.7.2019

"FITNESS"

A. Three sets of:Overhead Squat x 6-8 reps @ 3111Rest 45 secondsSingle Leg Hip Bridge x 8-10 reps each side @ 2011Rest 45 secondsL-Sit or Tuck-Sit x 30-40 seconds (accumulated)Rest 45 secondsB. Every 3 minutes, for 15 minutes (5 sets) of:12 Burpees60-Foot Walking Lunge with KBs/DBs in Farmer’s Carry (24/16 kg each hand)

"PERFORMANCE"

A. Take 15-20 minutes to build to today’s 1-RM SnatchIf you’re newer to the Olympic lifts, spend this time working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.B. Every 3 minutes, for 15 minutes (5 sets) of:12 Burpees60-Foot Walking Lunge with KBs/DBs in Farmer’s Carry (24/16 kg each hand)

"COMPETITION"

A. Every two minutes, for 12 minutes (6 sets):Front Squat x 2 repsBuild in load to today's heavy double.B. Take 15-20 minutes to build to today’s 1-RM SnatchC. Every 3 minutes, for 15 minutes (5 sets) of:12 Burpees60-Foot Walking Lunge with KBs/DBs in Farmer’s Carry (24/16 kg each hand)

"ENDURANCE"

(via @aerobiccapacity)2 sets:400m fast, 800m easyRest 1min300m faster, 600m easyRest 1min200m fastest, 400m easyRest 1min100m sprint, 200m easyRest: 4min b/t sets if RunningRest: 3min b/t sets if SkiingRest: 2min b/t sets if Rowing