Wednesday 12.19.2018

"FITNESS"

A. Three sets of:Kettlebell Deadlift x 8 reps @2011 + 100-ft Farmer's CarryRest 30 secondsPush-ups x 10-15 reps @ 2011Rest 30 secondsSingle Leg Hip Bridge x 6-8 reps each side @2011Rest 30 secondsBand Pull-Aparts x 10-12 reps @2011Rest 30 seconds*KB Deadlifts + Farmer's Carry – Set a pair of heavy kettlebelsl just outside your mid-foot on each side, then lift while keeping your shoulders and hips perfectly square, and a flat back – after the 8 Deadlifts, walk 100-feet (50 feet down and back), keeping good posture, grip, and bracing through the core.Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – 6 Strict Supinated-Grip Pull-UpsMinute 2 – 9 Strict Handstand Push-Ups or L-Seated DB PressesMinute 3 – 150/125 Meter SkiPlease increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Power Clean + Power CleanBuild in load to today's heavyB. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – 12 Chest-to-Bar Pull-upsMinute 2 – 9 Strict Handstand Push-UpsMinute 3 – 40-50 Double UndersPlease increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

"ENDURANCE"

Every minute, on the minute, for 20 minutes:Odd Minutes: 100 Meter Ski @90%Even Minutes: 100 Meter Row @90%