Monday 7.8.2019

“FITNESS”

A. Three sets of:Snatch-Grip Romanian Deadlift x 8 reps @ 3111Rest 45 secondsAlternating Goblet Reverse Lunges x 10 reps each legRest 45 secondsSupinated-Grip Hang from Pull-Up Bar x 30-45 secondsRest 45 secondsFront-Leaning Rest on Rings x 40-60 secondsRest 45 secondsB. Every minute, on the minute, for 16 minutes (4 sets of each):Station 1 – 30 Seconds of Assault Bike (for Calories)Station 2 – 15 V-UpsStation 3 – 30 Seconds of Push-upsStation 4 – 15 Box Jumps

"PERFORMANCE"

A. Take 20 minutes to build to today’s 1-RM SnatchIf you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allowB. Every minute, on the minute, for 16 minutes:Even minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RMOdd minutes – 30 Seconds of Rowing (for Calories)*Note loads used on the Snatch, and Calories achieved in each set of Rowing.*Compare to 2.27.2019

“ENDURANCE”

(via @aerobiccapacity)5 minute easy warm-up+3 sets on the Assault Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets