Monday 10.4.2021

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 45 seconds
Half Kneeling Single Arm Dumbbell Press x 8-10 reps each arm @ 2111
Rest 45 seconds
Banded Face Pulls x 15-20 reps @ 2011
Rest 45 seconds

*Warm up the Romanian Deadlift so that all three sets are challenging; try to exceed your top end weights from 9.24.2021

B. Every 2 minutes, for 12 minutes (6 sets), for times:
4 Devil's Presses
8/6 Calorie Ski or Bike

Rest until the 15:00, then....

C. Against a 6-minute clock, complete:
4 Dumbbell Floor Presses
4 V-Ups
8 Dumbbell Floor Presses
8 V-Ups
12 Dumbbell Floor Presses
12 V-Ups
...and so on, adding 4 reps each round

Focus on movement quality, not speed here.

“PERFORMANCE”

A. Take 12-15 minutes to build to today's heavy single Power Clean + Jerk (any style of Jerk that you prefer here)

Try to exceed the loads you used on 9.24.2021

then...

B. Every 2 minutes, for 12 minutes (6 sets, for times:
4 Power Clean and Jerks @60-75% of above (should be Touch-and-go, not super heavy -- focus on efficient cycling)
6 Burpees
24 Double-Unders

Rest until the 15:00, then....

C. Against a 6-minute clock, complete:
4 Barbell or Dumbbell Floor Presses
4 V-Ups
8 Barbell or Dumbbell Floor Presses
8 V-Ups
12 Dumbbell Floor Presses
12 V-Ups
...and so on, adding 4 reps each round

Focus on movement quality, not speed. Try to use the same Barbell you used for Part B, or grab some decently heavy Dumbbells

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets):
500/400 Meter Row
1000/800 Meter Bike