Monday 6.24.2019
“FITNESS”
A. Three sets of:Bulgarian Split Squat x 6-8 reps each leg @ 3011Rest 45 seconds b/t legs, and 45 seconds before moving on to…Bottom's Up Kettlebell Carry x 75 feet each armRest 45 secondsNose-to-Wall Handstand Hold x 45-60 secondsRest 45 secondsFor the Bulgarian Split Squats, add load by holding a Kettlebell or Dumbbell in a goblet position, or two KBs in a front-rack. If your mobility allows it, a Barbell in the front-rack is also a good option.B. In teams of two, with one partner working at a time, complete two sets for max reps/calories of:2 Minutes of Dumbbell Power Cleans2 Minutes of Wall Balls2 Minutes of Rowing (for Calories)Rest 2 minutesFor the Dumbbell Power Clean, only one head of each Dumbbell must touch the ground at the bottom of each rep. At the top of the rep, the Dumbbells must be stood up in a front-rack position, bringing the elbows fully around and in front of the Dumbbells.
"PERFORMANCE"
A. Every 2 minutes, for 16 minutes (8 sets):Hang Clean + Front Squat + JerkBuild in load from approximately 60% of your 1-RM Clean & Jerk to today's heavy single. We last completed this complex on 4.23.2019B. In teams of two, with one partner working at a time, complete two sets for max reps/calories of:2 Minutes of Dumbbell Power Cleans (50/35 lb)*2 Minutes of Wall Balls2 Minutes of Rowing (for Calories)Rest 2 minutesFor the Dumbbell Power Clean, only one head of each Dumbbell must touch the ground at the bottom of each rep. At the top of the rep, the Dumbbells must be stood up in a front-rack position, bringing the elbows fully around and in front of the Dumbbells.
“ENDURANCE”
On Assault Bike or Concept 2 Bike Erg3-5 minute warm-up+5 minutes @70-75right into...30 seconds @80-85%30 seconds @easy spinx 10 roundsRest 3 minutes, then...4 minutes @70-75%right into...30 seconds @80-85%30 seconds @easy spinx 8 roundsRest 2 minutes, then...3 minutes @70-75%right into...30 seconds @80-85%30 seconds @easy spinx 6 rounds+3-5 minutes cooldown**The pacing of should be such that the 70-75%, longer paces are something that you could reasonably hold for 8-10 minutes. The 80-85% paces should be something you could hold for 2 to 2-and-a-half minutes. The easy spin is focused on recovery from your tougher intervals.