Monday 11.4.2024

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 — Half Kneeling Single Arm Dumbbell Press x 8-10 reps Left Arm @ 21X1
Minute 2 — Half Kneeling Single Arm Dumbbell Press x 8-10 reps Right Arm @ 21X1
Minute 3 — Supine Ring Rows x 10-12 reps @ 2010
Minute 4 — Alternating Goblet Curtsy Squats x 12-16 reps @ 20X0

B. Every 3 minutes, for 15 minutes (5 sets):
9 Plate Ground to Overhead
6 Burpees
9-12 Calorie Ski Erg or Bike Erg

*These should be high effort, "sprint" sets. Move as quickly as you can (while maintaining control over your movement), and focus on recovering as fully as possible during your rest intervals.

C. Two or three sets of:
Zottman Curls x 8-10 reps @ 3010
Rest as needed
Weighted Flutter Kicks x 30-40 seconds
Rest as needed

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Snatch x 2 reps

Build in load to today's heavy double. Try to increase from what you used on 10.25.2024

B. Every 3 minutes, for 15 minutes (5 sets):
6 Hang Power Snatches (95/63 lb) — should be unbroken
9 Burpees
12/9 Calorie Ski Erg

*These should be high effort, "sprint" sets. Move as quickly as you can (while maintaining control over your movement), and focus on recovering as fully as possible during your rest intervals.

C. Two or three sets of:
Zottman Curls x 8-10 reps @ 3010
Rest as needed
Weighted Flutter Kicks x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds