Tuesday 6.7.2022

“FITNESS”

A. Prep
Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — Turkish Get Up x 1 rep each arm
(take these slow and controlled -- each rep should take 15-20 seconds to complete)
Minute 2 — Broad Jumps x 4-5 reps for max distance
Minute 3 — Strict Hanging Knee Tucks or Hanging Oblique Raises x 8-12 reps

B. Strength (Hinge + Press)
Three sets of:
Staggered Stance Kettlebell Romanian Deadlift x 6-8 reps each leg @3010
Rest 45 seconds
Half Kneeling Single Arm Dumbbell Press x 8-10 reps each arm @20X1
Rest 45 seconds

C. Conditioning (Tester)
Five rounds for time of:
Run 200 Meters
12 Alternating Dumbbell Snatches ("RX:" 50/35 lb)

“PERFORMANCE”

A. Prep
Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — Turkish Get Up x 1 rep each arm
(take these slow and controlled -- each rep should take at least 10-15 seconds to complete)
Minute 2 — Broad Jumps x 4-5 reps for max distance
Minute 3 — Strict Hanging Knee Tucks or Oblique Crunches x 8-12 reps

B. Speed Strength
Take 12-15 minutes to build to today's heavy single Power Snatch

C. Conditioning (Tester)
For time:
Run 600 Meters
30 Power Snatches (135/95 lbs)
Run 600 Meters

The 30 Power Snatches should take no more than 5 minutes to complete -- please modify the weight appropriately for the intended stimulus.

Compare to 5.6.2019

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.