Monday 9.30.2024

“FITNESS”

A. Three sets of:
Half Kneeling Single Arm Dumbbell Press x 6-8 reps each arm @ 21X1
(aim to increase loading from 9.20.2024)
Rest 30 seconds
Hand Supported Single Leg Romanian Deadlift x 8-10 reps each side @ 3010
Rest 30 seconds
Ring Rows x 10-12 reps @ 21X0
Rest 30 seconds
Plank Knee to Elbows on Sliders x 16-20 reps (slow and controlled — regress to doing these on hands instead of elbows if needed)
Rest 60-90 seconds

B. Against a 3-minute clock, complete:
250/200 Meter Row
150-ft Sandbag Carry
Hand Release Push-ups x Max Reps in time remaining

Rest 60 seconds, and complete four sets for max reps

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk

*Sets 1-2 = 3 reps @ 65-75% of 1-RM Split Jerk
*Sets 3-4 = 2 reps @ 75-85%
*Sets 5-6 = 1 rep @ 85-95%
*Sets 7-8 = 1 rep @ 95+%

Build in load each set to today's heavy single.

B. Against a 3-minute clock, complete:
250/200 Meter Row
150-ft Sandbag Carry
Wall Walks x Max Reps in time remaining

Rest 60 seconds, and complete four sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets