Thursday 11.19.2020

"FITNESS"

A. Three sets of:Deadlift x 8 reps @ 3011Rest 45 secondsTempo Push-ups x 10-12 reps @1111Rest 45 secondsBanded Palloff Hold x 45 seconds each sideRest 45 secondsStrict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2111Rest 45 secondsB. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:6 Burpees9 Air Squats12/9 Calorie Ski (or 150 Meter Run)

"PERFORMANCE"

A. Take 6-8 minutes to build to your working weight for today, then...Every 2 minutes, for 12 minutes (6 sets):Deadlift x 3 reps @ 80-85% of 1-RM*If you completed all of your sets comfortably last time around (11.6.2020) , increase the loading by 3-5% for this week. Build no heavier than mechanical failure -- If you begin to lose positioning or proper mechanics, terminate the set immediately.B. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:6 Power Cleans (135/93 lb)9 Burpees12/9 Calorie Ski (or 150 Meter Run)

"AEROBIC DEVELOPMENT"

3 sets:500m at moderate paceRest 30 seconds400m at fast paceRest 30 seconds300m at faster paceRest 30 seconds200m at fastest paceRest 30 seconds100m at sprintRest 2 minutes