Monday 6.24.2024

“FITNESS”

A. Three sets of:
Staggered Stance Dumbbell Hip Thrust x 8-10 reps each side @ 20X1
Rest 30 seconds
Single Arm Overhead Carry x 30 seconds each arm
Rest 30 seconds
Alternating Cossack Squats x 6-8 reps each side @ 20X0
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 60 seconds

B. Six rounds for time of:
Run 200 Meters
10 Alternating Dumbbell Snatches ("RX:" 50/35 lb)

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean (from the knee) + Clean + Front Squat + Jerk @ 55-75% of 1-RM Clean and Jerk

The goal for this session is to practice consistent, solid mechanics. Do not increase load at the expense of optimal mechanics – we want to build the foundation for heavier lifts later in this training cycle.

B. For time:
Run 600 Meters
30 Clean and Jerks (135/93 lb)
Run 600 Meters

*The Clean and Jerks can be performed as a Power Clean and Shoulder to Overhead -- a Squat Clean is not necessary here.
*Compare to 8.9.2023

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).