Monday 3.10.2025

Mar 9

“FITNESS”

A. Three or four sets of:
Romanian Deadlift x 6-8 reps @ 30X0
Rest 30 seconds
Dumbbell Z-Press x 8-10 reps @ 20X0
Rest 30 seconds
Dumbbell or Kettlebell Walking Lunges x 12-16 reps @ 20X0
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 60 seconds

B. Against a 12-minute clock, complete:
800 Meter Run, 1000/800 Meter Row, or 2000/1600 Meter Bike
followed by...
As many rounds and reps as possible in remaining time of:
3 Burpees
6 Jumping Air Squats
9 Russian Kettlebell Swings

Compare to 3.10.2023

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean (from the knee) + Clean + Front Squat + Jerk @ 50-75% of 1-RM Clean and Jerk

The goal for this session is to practice consistent, solid mechanics. Do not increase load at the expense of optimal mechanics – we want to build the foundation for heavier lifts later in this training cycle.

B. Against a 12-minute clock, complete:
800 Meter Run
followed by...
Complete as many rounds and reps as possible in remaining time of:
1-2-3-4-5-6...
Power Cleans (155/103 lb)
Bar-Facing Burpees

Compare to 9.25.2023