Monday 8.2.2021

"FITNESS"

A. Three sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Single Arm Overhead Kettlebell Carry x 100 feet each arm
Rest 30 seconds
Hollow Hold x 30-40 seconds
Rest 60 seconds

B. For time:
Run 200 Meters
24 Russian Kettlebell Swings
24 Goblet Reverse Lunges
Run 200 Meters
20 Russian Kettlebell Swings
20 Goblet Reverse Lunges
Run 200 Meters
16 Russian Kettlebell Swings
16 Goblet Reverse Lunges
Run 200 Meters
12 Russian Kettlebell Swings
12 Goblet Reverse Lunges

"PERFORMANCE"

A. Take 12-15 minutes to build to a heavy single...
Clean w/2-second Pause at Knee

*Pause should be just below the knee, with the shoulders and chest over the bar; focus on getting the knees back out of the way of the bars path, then get vertical and extend upward to complete your Clean.

B. For time:
Run 200 Meters
12 Cleans (135/93 lb)
Run 200 Meters
10 Cleans (185/133 lb)
Run 200 Meters
8 Cleans (205/143 lb)
Run 200 Meters
6 Cleans (225/153 lb)

Cleans can be completed as Power Cleans or Full (Squat) Cleans. These numbers are intended to challenge the strongest people in our gym; scale the weights back as necessary to complete this workout in 15 minutes or less. You must change your own weights throughout.

“ENDURANCE (AKA SWEAT SESH)”

*Program Note: We will be going back to posting two “ENDURANCE” workouts each week (one for Mon-Wed, another for Thurs-Sun), as an option for additional aerobic capacity work, OR for those that feel the need for a lighter workout on any particular day.

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Rest until the clock reaches 12:00, then....

Every minute, on the minute, for 16 minutes (8 sets):
Minute 1 -- 30 Second Row @ 85-90%
Minute 2 -- 30 Second Bike Erg @ 85-90%

Rest until the clock reaches 32:00, then...

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Try to achieve the same paces on the second 8 minute segment (the 40-second intervals) as you did on the first, now under accumulated fatigue.