Monday 11.18.2024

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 — Half Kneeling Single Arm Dumbbell Press x 6-8 reps Left Arm @ 21X1*
Minute 2 — Half Kneeling Single Arm Dumbbell Press x 6-8 reps Right Arm @ 21X1
Minute 3 — Russian Kettlebell Swings x 15-20 reps
Minute 4 — Alternating Goblet Curtsy Squats x 12-16 reps @ 20X0 (try to hold the same DB as your Single Arm Press)

*The reps have decreased here from 11.4.2024; try to increase the loading from what you used that day (if you were here)

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Clean + Jerk

Build in load from 60% to today's heavy single

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

Compare to 10.31.2023

C. (Optional) Two sets of:
Side Plank x 30-40 seconds each side
Right into...
Supinated Band Pull Aparts x 15-20 reps
Rest as needed

Cooldown
One or two sets of:
Couch Stretch x 40-60 seconds each side
Single Arm Wall Prayer Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.