Monday 11.27.2023

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
High Hang Clean x 2 reps

Keep the loading here light to moderate, and focus on speed. Start at 40-50% of your 1-RM Clean, and only add weight if your technique is solid. See 11.16.2023 for notes on the High Hang Clean

OR

Three or Four sets of:
Goblet Cyclist Squat x 6-8 reps @ 4010
Rest 45 seconds
Banded Face Pulls x 12-15 reps @ 21X1
Rest 45 seconds

Load the squat such that all of your sets are a 7-8/10 RPE, keeping solid tempo throughout. Try to increase loading from 11.16.2023

B. Two sets of:
Single Arm Front Racked Kettlebell Reverse Lunge x 8-10 reps each leg @ 30X0
Rest 30 seconds
Single Arm Dumbbell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

C. Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 — 15-20 Second Bike Erg Sprint + 10-12 KB Horn Curls @ 31X0
Station 2 — 15-20 Second Ski Sprint + 30-40 Second Crush Grip KB Hollow Hold or Flutter Kicks

Use these Sprint efforts to work on your ability to sustain a high output for a relatively short amount of time. If you can keep a solid, tough pace for the entire 20 seconds, do it; if you start to slow down at 15 seconds (or earlier), cut it there.

Cooldown
One to Two sets of:
Dynamic Adductor Stretch x 10/side
Passive Hang x 30-40 seconds

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total