Monday 11.1.2021

“FITNESS”

A. Every 4 minutes, for 16 minutes (4 sets):
8-10 Dumbbell Bench Press @ 20X1
12-16 Dumbbell Front-Rack Reverse Lunges (alternating legs) @ 20X1
100ft Farmer's Carry (as heavy as possible)
15-20 Banded Face Pulls

This can be completed in pairs, with one partner following a minute behind the other.

B. Every 90 seconds, for 12 minutes (8 sets) for times:
12/9 Calorie Row or Bike Erg
9 Ball Slams

Rest until the 14:00, then....

Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 -- 30-40 Second Plank Hold
Minute 2 -- 8-10 Supine Ring Rows

“PERFORMANCE”

A. Six or seven sets (15 minutes) of:
Hang Snatch + Snatch
Rest as needed

Build in load today's heavy complex. The barbell can be reset on the floor between the two lifts. Build from 10.20.2021.

B. Every 90 seconds, for 12 minutes (8 sets) for max load:
6 Toes to Bar
18 Double-Unders
2 Power Cleans*

Power Cleans can (and should) be done as singles; Aim to start at 75% of your 1-RM Power Clean and build as able.

Rest until the 14:00, then....

Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 -- 30-40 Second Plank Hold
Minute 2 -- 8-10 Supine Ring Rows

“ENDURANCE (AKA SWEAT SESH)”

15 minute Bike Erg @70-75%

then...

15 minutes of:
100ft Farmers Carry (heavy)
10 Cossack Squats
100ft Sandbag Carry
20 Second Hollow Hold

then...

60 Second Bike @80% (Damper 5)
30 Seconds easy
30 Second Bike @90% (Damper 10)
30 Seconds easy
x 6-8 rounds (15-20 minutes)