Friday 4.22.2022
“FITNESS”
A. Three sets of:
Overhead Squat x 6-8 reps
(try to work on this challenging movement for today, if you can -- if you do not have the shoulder mobility to get into this position, perform a Goblet Squat here @ 50X1 tempo)
Rest 60 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @21X0
Rest 60 seconds
B. Every 6 minutes, for 24 minutes (4 sets) of:
300 Meter Row
12 Single Arm Dumbbell Thrusters (6 each arm)
300 Meter Run
12 Alternating Dumbbell Snatches (6 each arm)
*Choose a Dumbbell load that will challenge you to complete these sets unbroken.
C. (only if you have time): Two or three sets of:
Dumbbell Hammer Curls x 8-12 reps
Rest as needed
Dumbbell Skull Crushers x 10-15 reps
Rest as needed
“PERFORMANCE”
A. Five sets of:
1 Snatch + 2 Overhead Squats
Rest 2 minutes
Build in load to something heavy for today
B. Every 6 minutes, for 24 minutes (4 sets) of:
300 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
300 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch
*These are full squat Snatches. Choose a load that allows for singles with relatively short breaks, but forces you to focus on crisp technique to complete each rep. A good range for the stronger people in the gym would be 135-155/93-103 lb, give or take.
C. (only if you have time): Two or three sets of:
Dumbbell Hammer Curls x 8-12 reps
Rest as needed
Dumbbell Skull Crushers x 10-15 reps
Rest as needed
“ENDURANCE (AKA SWEAT SESH)”
Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%
Rest until the clock reaches 12:00, then....
Every minute, on the minute, for 16 minutes (8 sets):
Minute 1 -- 30 Second Row @ 85-90%
Minute 2 -- 30 Second Bike Erg @ 85-90%
Rest until the clock reaches 32:00, then...
Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%
Try to achieve the same paces on the second 8 minute segment (the 40-second intervals) as you did on the first, now under accumulated fatigue.
