Thursday 10.13.2022

Oct 12

*Reminder: Olympic Weightlifting is tonight at 5:30pm!

“FITNESS” & “PERFORMANCE”

A. Upper Density Sets
Three sets of:
Close Grip Bench Press x 3.3.3 @21X1
(Rest 10 seconds between clusters)
Rest 20 seconds
Push-ups or Feet Elevated Push-ups x Max Reps in 20 seconds
Rest 2-3 minutes

B. Option 1: PUMP Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
8 Half Kneeling Single Arm Press each arm
12 Abmat Sit-ups
16 Band Pull Aparts
24 Double-Unders (or Lateral Hops)

At the 12:00...

Against a 6-minute running clock, complete:
4-8-12-16-20....
Tall Kneeling Crush Grip Dumbbell Curls (use the same DB as you did for the Presses)
Side Plank Hip Taps (each side)

Option 2: Aerobic Intervals
Every 90 seconds, for 18 minutes (4 sets of each) for max calories:
Station 1 – 60 Seconds of Rowing
Station 2 – 60 Seconds of Bike Erg
Station 3 – 60 Seconds of Ski Erg

*Your first set here should feel comfortable. From here, try to maintain the same calorie counts at each station throughout the entire workout.

“OLYMPIC WEIGHTLIFTING”

A. Four sets of:
Snatch Balance x 2 reps

Try to build off of last week's sets

B. Take 10-15 minutes to work on Split Jerk technique and/or build to a solid single

C. Hang Clean from Below the Knee
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 80%

*Pause for 2-seconds in the starting position (below the knee) on each rep

D. Accessory work (optional) — if there is time