Monday 4.25.2022

“FITNESS”

A. Three sets of:
Half Kneeling Single Arm Dumbbell Press x 8-10 reps each arm @2111
Rest 45 seconds
Bent Over Reverse Fly x 10-12 reps @ 21X0
Rest 45 seconds
Single Arm Front Rack Kettlebell Carry x 100ft each arm
Rest 45 seconds
Hollow Hold x 30-40 seconds
Rest 45 seconds

B. Against a 4-minute running clock, complete:
200 Meter Ski
400 Meter Run
Max Reps of Dumbbell Push Presses

Rest 2 minutes between sets, and complete a total of three sets for max reps.

“PERFORMANCE”

A. Three sets (6 minutes) of:
Push Jerk in Split Position x 4 reps

Build over the course of the 3 sets. Use these as a technique primer for your Split Jerk.

Then…

Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2-second pause in receiving position (hold the split with the bar strongly overhead for 2 seconds, then recover the feet back together)

*Sets 1-3 = 2 reps @ 70-80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 80-90% of 1-RM Split Jerk

Goal is to build heavier than you did on 4.13.2022.

B. Against a 4-minute running clock, complete:
200 Meter Ski
400 Meter Run
Max Reps of Push Presses (115/73 lbs)

Rest 2 minutes between sets, and complete a total of three sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds