Thursday 8.8.2019

“FITNESS”

A. Three sets of:Dumbbell Bench Press x 12-15 reps @ 2111Rest 45 secondsSingle-Arm Kettlebell Row x 8 reps each @ 21X0Rest 45 secondsDouble Under Practice x 40-60 secondsRest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Every minute, on the minute, for 10 minutes:Minute 1 -- Turkish Get Up x 2 reps (Left Arm)Minute 2 -- Turkish Get Up x 2 reps (Right Arm)**Work as heavy as possible, but be slow and deliberate with your movement.  Note loads used.

"PERFORMANCE"

A. Take 10-12 minutes to build to 90-95% of your 1-RM Bench Pressfollowed by...Three sets of:Bench Press x 8 reps (shoot for 70% of your 1-RM, or more)Rest 60 secondsSupinated Grip Bent Over Row x 8 repsRest 60 secondsB. Every minute, on the minute, for 10 minutes:Minute 1 -- Turkish Get Up x 2 reps (Left Arm)Minute 2 -- Turkish Get Up x 2 reps (Right Arm)**Work as heavy as possible, but be slow and deliberate with your movement. Note loads used.

"BURN"

45 Second Ski @ hard effortRest 15 seconds45 Second Bike @moderate effortRest 15 secondsx 5 roundsthen…Split Stance DB Curl to Press x 10 reps (switch stance at 5)Dumbbell Bent Over Rows x 10/sideSide Plank Rotations x 10/sidex 8 minutes @strength-based pacethen…20 Second Max Effort Ball SlamsRest 10 seconds30 Second Bear Crawlx 5 rounds

“ENDURANCE”

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @slightly fasterRow 300 Meters easyRow 100 Meters @slightly fastererRow 200 Meters easyRow 50 Meters @fastestRow 100 Meters easyRest 3 minutesx 3 sets