Tuesday 8.30.2022

*Reminder: Labor Day 5k is Monday, September 5th! Meet at the corner of Blackstone and Irving at 9am for a warm-up before we head out!

“FITNESS”

A. Every minute, on the minute, for 16 minutes (4 sets) of:
Minute 1 – Bent Over Barbell Row x 8-10 reps @ 21X0
Minute 2 – Hollow Rock or Hold x 30-40 seconds
Minute 3 – Half Kneeling Banded Face Pull x 12-16 reps (switch sides halfway)
Minute 4 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)

B. For time:
400 Meter Run
15 Dumbbell Hang Power Cleans
10 Dumbbell Box Step-Ups (16-20”)
400 Meter Run
12 Dumbbell Hang Power Cleans
8 Dumbbell Box Step-Ups
400 Meter Run
9 Dumbbell Hang Power Cleans
6 Dumbbell Box Step-Ups
400 Meter Run

C. (Optional) Accessory Work
Two or Three sets of:
Rear Foot Elevated Single Leg Dumbbell Romanian Deadlift x 8-10 reps each leg @ 2010
Rest as needed
Side Plank or Star Plank x 20-30 seconds/side
Rest as needed

“PERFORMANCE”

A. Five sets of:
Hang Power Clean from Below the Knee x 3 reps
Rest 90-120 seconds between sets

*Pause for 2 seconds in the starting position for each rep. Keep the effort here moderate (7/10 for the final two sets).

B. For time:
400 Meter Run
15 Hang Power Cleans (135/93 lb)
15 Box Jump-Overs
400 Meter Run
12 Hang Power Cleans
12 Box Jump-Overs
400 Meter Run
9 Hang Power Cleans
9 Box Jump-Overs
400 Meter Run

C. (Optional) Accessory Work
Two or Three sets of:
Rear Foot Elevated Single Leg Dumbbell Romanian Deadlift x 8-10 reps each leg @ 2010
Rest as needed
Side Plank or Star Plank x 20-30 seconds/side
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

3 sets of Run, Row, or Ski
500m at moderate pace,
400m at fast pace,
300m at faster pace,
200m at fastest pace,
100m at max effort
*Rest: 100m walk b/t all reps and sets.

*If using the Bike Erg, double the distances!