Monday 7.22.2024

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 4010 (try to increase loading from 7.10.2024)
Rest 30 seconds
Half Kneeling Dumbbell Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Supinated Band Pull Aparts x 12-15 reps @ 2010
Rest 60-90 seconds

B. Every 3 minutes, for 15 minutes (5 sets):
9-15 Calorie Ski Erg (must be finished in under 60 seconds)
12 Single Arm Dumbbell Hang Clean & Jerks (6 each arm)
6 Burpees

C. (Optional) Two or Three sets of:
Side Plank or Weighted Side Plank x 20-30 seconds each side
Rest 30-40 seconds between sides

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Clean (from the knee) + Front Squat + Jerk

The goal for this session is to dial in technique. Start at 50% of 1-RM, and build as able over the course of the 10 sets, but not at the expense of good speed and mechanics.

B. Every 3 minutes, for 15 minutes (5 sets):
15/12 Calorie Ski Erg (must be finished under 60 seconds)
9 Bar-Facing Burpees
3 Clean & Jerks @ 75-80% of 1-RM (can be Power Cleans, no squat necessary)

C. (Optional) Two or Three sets of:
Weighted Side Plank x 20-30 seconds each side
Rest 30-40 seconds between sides

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first