Monday 8.24.2020

"FITNESS"

A. Three or Four sets of:6-8 Strict Pull-ups (or 3-5 Negative Only Pull-ups @51A1)8-10 Kettlebell Good Mornings (aka Bulgarian Goat Bag Swings)10-12 Push-ups12-16 Alternating Goblet Reverse Lunges30-40 Second Side Plank Each SideRest 90-120 secondsB. Every 4 minutes, for 12 minutes (3 sets), for times:500 Meter Row or Ski10 Dual Kettlebell Front Squats or Goblet Squats*If you cannot hold a pace that is 2:15 or below for the Row, scale it back to 400 Meters

"PERFORMANCE"

A. Every 90 seconds, for 9 minutes (6 sets):High Hang Snatch + Hang Snatch from pause @ 2″ Below the KneeStart around 60% and build to about 80% of your 1-RM Snatch.Immediately followed by…Every minute, on the minute, for 6 minutes (6 sets):Snatch x 1 repAim to perform these at around 80-85% of your 1-RM Snatch.B. Every 4 minutes, for 12 minutes (3 sets), for times:500 Meter Row or Ski10 Front Squats (165/113 lb)*If the prescribed loads are too heavy for you, shoot for somewhere around 70-75% of your 1-RM Clean for the Front Squats. Take the weight from the floor.

"AEROBIC DEVELOPMENT"

via Chris Hinshaw:500m Row @easy pace1000m @tough paceRest 90 seconds400m Row @easy pace800m @tough paceRest 90 seconds300m Row @easy pace600m @tough paceRest 90 seconds200m Row @easy pace400m @tough paceRest 90 seconds100m Row @easy pace200m @tough pace**double the distances if you use the Bike Erg