Monday 11.23.2020

"FITNESS"

A. Three sets of:8 Single-Arm Deadlifts + 80-Foot Suitcase Carry* (Left)Rest 30 seconds8 Single-Arm Deadlifts + 80-Foot Suitcase Carry* (Right)Rest 30 secondsL-Seated Dumbbell Press x 10-12 reps @ 20X1Rest 30 secondsFront Leaning Rest on Rings x 30-40 secondsRest 60-90 seconds*You may perform this with a heavy kettlebell or dumbbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.B. Complete as many rounds and reps as possible in 10 minutes of:30/20 Calorie Row, Ski, or Bike20 Goblet Squats w/DB10 Alternating Dumbbell Snatches

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets) of:Hang Clean + JerkStart around 65% of your 1-RM Clean and Jerk, and build over the course of the sets, but only add weight if all aspects of your lift felt mechanically sound.B. Complete as many rounds and reps as possible in 10 minutes of:1 Power Clean (185/123 lbs)1 Front Squat (185/123 lbs)1 Shoulder to Overhead (185/123 lbs)2 Power Cleans2 Front Squats2 Shoulder to Overhead3 Power Cleans3 Front Squats3 Shoulder to Overhead…and so on.*If the prescribed weights are too heavy for you, aim to use 75-80% of today's heavy single from Part A.

"AEROBIC DEVELOPMENT"

3 sets:500m at moderate paceRest 30 seconds400m at fast paceRest 30 seconds300m at faster paceRest 30 seconds200m at fastest paceRest 30 seconds100m at sprintRest 2 minutes