Wednesday 1.25.2023
*Coach’s Notes:
Mix it up today! The intervals for Part B can be completed using a the Rower, Ski, or Bike Erg. Better yet, pair off with someone else, and switch back and forth between machines each set. How do your times, efforts, and/or weights (for “Performance”) vary on different modalities?
For the Clean & Jerks, try to lift the heaviest weights you can, going up or down as needed between sets. If you were here on 1.9.2023, try to increase from what you used on your intervals that day (when we did 3 reps).
“FITNESS”
A. Three sets of:
Dumbbell Russian Step-Ups x 8-10 reps each leg
Rest 30 seconds
Dumbbell or Kettlebell Chainsaw Row x 10-12 reps each arm
Rest 30 seconds
240-ft Suitcase Carry + Overhead Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB in an overhead carry; switch arms at 120-ft)
Rest 60 seconds
B. Every 2 minutes, for 20 minutes (10 sets) for max load successfully lifted:
200/150 Meter Row or Ski Erg or 400/300 Meter Bike Erg
10 Air Squats
10 Kettlebell Swings
Try to partner up with someone, and alternate machines each interval (ie. Ski on the Odd Intervals, Bike on the Even Intervals)
*Compare to 1.28.2022
“PERFORMANCE”
A. Take 15(ish) minutes to build to a heavy single Power Clean & Jerk
B. Every 2 minutes, for 20 minutes (10 sets) for max load successfully lifted:
200/150 Meter Row or Ski Erg or 400/300 Meter Bike Erg
2 Power Clean and Jerks
Sum the total amount of weight successfully lifted in the 20 Clean & Jerk attempts.
Try to partner up with someone, and alternate machines each interval (ie. Ski on the Odd Intervals, Bike on the Even Intervals)
*Compare to 1.28.2022
“ENDURANCE (AKA SWEAT SESH)”
Complete as many rounds and reps as possible in 40 minutes, with a focus on sustainable pacing, of:
500 Meter Row
400 Meter Ski
30/20 Calories of Echo Bike
20 Push-ups
10 Strict Pull-Ups
