Thursday 8.20.2020
"FITNESS" & "HOME WORKOUT"
A. Every minute, on the minute, for 12 minutes (4 sets):Minute 1 -- Wall Climbs x 1-3 repsMinute 2 -- Strict Pull-ups x 5-7 reps @ 2111Minute 3 -- Kettlebell Swings x 12-15 reps (work on an explosive swing with full extension of the hips and knees)B. Complete a 15-minute Bike, Row, or Ski, at a steady, 80-85% effort. Every 3 minutes (including at the start), hop off and complete:2 Turkish Get Ups (1 each arm)8-12 Kettlebell Plank Drag ThroughsChoose a weight on that Turkish Get Up that will challenge you, but allow for fluid, controlled movement. Each set should take no more than 90 seconds to complete.Note the weights you used as well as your calories achieved in the 15 minutes. You should be able to maintain roughly the same pace for the entire 15 minutes.
"PERFORMANCE"
A. Every minute, on the minute, for 3 minutes:Tall Jerk x 3 reps(these should be light; focus on a strong midline in the split position, with the shoulder stacked over the hips)followed by....Every minute, on the minute, for 9 minutes:Split Jerk*Sets 1-3 = 2 reps @ 60-70% of 1-RM Split Jerk (hold for 2 seconds in Split position before recovering)*Sets 4-6 = 1 reps @ 70-80% of 1-RM Split Jerk (hold for 2 seconds in Split position before recovering)*Sets 7-9 = 1 rep @ 80-85% of 1-RM Split Jerk*The focus today is on footwork and weight distribution. Make sure you are spread equally from front to back with the bar directly over the midline.B. Complete a 15-minute Bike, Row, or Ski, at a steady, 80-85% effort. Every 3 minutes (including at the start), hop off and complete:9 Deadlifts7 Hang Power Cleans5 Shoulder to Overhead (can be Push Jerk or Split Jerk)*Choose a weight that allows you to complete this complex with good mechanics, and efficient cycling of the Barbell. Each set should take no more than 90 seconds to complete.Note the weights you used as well as your calories achieved in the 15 minutes. You should be able to maintain roughly the same pace for the entire 15 minutes.
"AEROBIC DEVELOPMENT"
750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).