Tuesday 10.4.2022

*Reminder: Olympic Lifting with Coaches Brayn and Brandon starts tonight at 6:30pm! Please reserve your spot via Zen Planner.

“FITNESS” & “PERFORMANCE”

A. Skill Work/Prep
Every 75 seconds, for 11:15 (3 sets of each):
Station 1 – Handstand Hold Work x 30-45 seconds
(against a wall, freestanding, or HS walking)
Station 2 – Roll to Candlestick or Roll to Pistol x 6-8 reps
Station 3 – Side Plank Hip Taps x 8-12 each side

B. Upper Strength Work
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by…
Banded Overhead Tricep Extension x 20-25 reps
Rest 60 seconds
Bent Over Dumbbell Reverse Flies x 10-12 reps
Rest 60 seconds

C. Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row, Ski, or 600/500 Meter Bike Erg
20 Single-Arm Dumbbell Push Presses (10 each arm; 50/35 lb DB)
15 V-Ups

“OLYMPIC WEIGHTLIFTING”

Week 1: Testing Day

A. Take 15-20 minutes to build to today's 1-RM Snatch

B. Take 15-20 minutes to build to today's 1-RM Clean & Jerk

“ENDURANCE (AKA SWEAT SESH)”

2-3-4-5-4-3-2 min pyramid / 2 min rest
Row, Ski, Run, or Bike seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two minutes rest, three hard, two rest, four hard and so on.