Monday 8.12.2019

“FITNESS”

A. Three sets of:Dumbbell Death March x 16-20 steps @2010Rest 45 secondsSingle Arm Kettlebell Press x 8-10 reps each arm @ 2011Rest 45 secondsL-Sit or Tuck-Sit Hold x 30-40 secondsRest 45 secondsB. Every 5 minutes, for 20 minutes (4 sets):Row 500/400 Meters10-12 Dumbbell Push Presses (go as heavy as possible here)

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Snatch from pause at knee + Snatch(pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor)B. Every 5 minutes, for 20 minutes (4 sets):Row 500/400 Meters6 Shoulder to Overhead**The barbell must be taken from the ground, and all 6 reps must be completed without putting the bar down. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the 4 sets.

“ENDURANCE”

Run 800 Meters @slightly slower than 1-mile PR paceRest 4 minutesx 2Run 400 Meters @1-mile PR paceRest 2 minutesx 4Run 200 Meters @slightly faster than 1-mile PR paceRest 1 minutex 6