Thursday 4.28.2022

“FITNESS” & “PERFORMANCE”

A. Take 12-15 minutes to build to today's 5-RM Bench Press
*between your sets, complete 10-12 Banded Face Pulls w/1-second hold on each

B. Three sets of:
60 Seconds of Glute Bridge Dumbbell Floor Press
60 Seconds of Farmers Carry w/Dumbbells
Rest 60 seconds

*Try to use the same set of Dumbbells for both movements. Use a weight that will allow for 8-10 unbroken reps on the Floor Press (ie. heavy).

C. "Tailpipe"
In teams of two, complete for time:
2000 Meter Row*

Partner 1 may only row while Partner 2 holds two Kettlebells in a front-racked position. Teammates may switch from rowing to the front-rack hold as frequently as they’d like, but no rowing can occur unless the other partner is in position.

“Olympic Weightlifting”

Week 7 Day 3 (Thursday 4.28.2022):

A. Snatch; 70%x2, 75%x2, 80%x2, 85%x1, 90%x1, 95%x1, 95%x1
B. Clean & Jerk; 70%x2+1, 75%x2+1, 80%x2+1, 85%x1+1, 90%x1+1, 93%x1+1, 93%x1+1
C. Core/Accessory (coach’s choice)

*Increase BOLD weights if you feel good. The goal of today is to hit solid singles at VERY CLOSE to your previous max. If you feel great, and can hit a PR, go for it!

“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