Monday 8.5.2024

“FITNESS”

A. Three working sets of:
Single Arm Landmine Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Foot Elevated Single Leg Dumbbell Glute Bridge x 8-10 reps each leg @ 20X1
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest 30 seconds
Hollow Hold or Weighted Hollow Hold x 30-40 seconds
Rest 60 seconds

Aim to make all of your working sets a 7-8/10 RPE

B. Two sets for max reps of:
3 Minutes of Echo Bike for Calories
2 Minutes of Strict Handstand Push-Ups or Dumbbell Z-Presses
1 Minute of Strict Pull-Ups
Rest 2 minutes

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

then...

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch (from the knee) x 1 rep

then...

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Build in load over the course of the 12 sets to today's heavy single Snatch

B. Two sets for max reps of:
3 Minutes of Echo Bike for Calories
2 Minutes of Strict Handstand Push-Ups
1 Minute of Chest-to-Bar Pull-Ups
Rest 2 minutes

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort (40 minute cap):
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski