Monday 3.9.2020

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3011Station 2 – Hollow Hold or Rock x 30-40 secondsStation 3 – Strict Pull-Ups x 6-8 reps @ 2111Station 4 – Bottom’s Up Kettlebell Carry x 75ft each sideB. Three rounds for time of:300 Meter Run20 Kettlebell Swings*A good goal for this workout is to try and go little faster each round

"PERFORMANCE"

A. Six sets of:Snatch x 1.1.1(Rest 7-10 seconds between singles)Rest 2 minutesSuggested loading (by %): 60; 70; 70-75; 75-80; 80; tough tripleB. For time:Run 500 Meters50 Chest-to-Bar Pull-upsRun 500 Meters*The Pull-up portion of this workout should be completed in 5 minutes or less.C. (Optional additional work) Every minute, for 6 minutes (3 sets of each):Minute 1 – Hollow Hold or Rock x 30-40 secondsMinute 2 – Band Pull Aparts x 20-30 reps

"AEROBIC DEVELOPMENT"

Five or Six sets of:500 Meter Row @80-90%Rest walk 90 seconds400 Meter Run @80-90%Rest walk 90 seconds