Monday 3.9.2026

Mar 8

“FITNESS”

A. Four sets of:
Romanian Deadlift x 6 reps @ 3011
Rest 30 seconds
Goblet Russian Step Ups x 8 reps/leg @ 20X1
Rest 30 seconds
Dumbbell Z-Press x 10 reps @ 20X0
Rest 60-90 seconds

Aim to make your final 2 sets an RPE of 8-9 (or just a couple reps shy of failure).

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 3.10.2025

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
High Hang Clean + Hang Clean (from the knee) + Jerk @ light to moderate loading (50-70% of 1-RM)

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 3.10.2025

“PUMP”

A. Same as "Fitness"

B. Three sets, not for time, of:
16-20 Dumbbell Front Rack Forward Lunges @ 20X0
Rest as needed
8-12 Narrow Grip Dumbbell Floor Press @ 20X0 (hold the DBs in a neutral grip and squeeze together as you press)
Rest as needed
12-15 Bent Over Reverse Flies @ 20X0
Rest as needed
30-45 second Front Leaning Rest on Rings
Rest as needed