Monday 10.5.2020

"FITNESS"

A. Four sets of:Supinated-Grip Barbell Bent Over Row x 6-8 reps @21X1Rest 45 secondsHalf Turkish Get Up x 3-4 reps each armRest 45 secondsJump Rope/Double-Under Practice x 45-60 secondsRest 45 secondsB. Three sets for max reps/calories of:60 Seconds of Single Arm Dumbbell Hang Clean & Jerks60 Seconds of V-Ups or Tuck-Ups60 Seconds of Echo Bike (or Row)Rest 60 seconds

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Snatch x 2 repsBuild in load to today's heavy double.B. Three sets for max reps/calories of:60 Seconds of Single Arm Dumbbell Hang Clean & Jerks (50/35 lb)60 Seconds of Toes to Bar60 Seconds of Echo BikeRest 60 seconds

"AEROBIC DEVELOPMENT"

Three Sets on the Bike or Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fasterer pace,.90sec at easy pace,30sec at fastest pace.Rest 3min between sets