Wednesday 2.21.2024

“FITNESS”

A. Three sets of:
Standing Barbell or Dumbbell Strict Press x 6-8 reps @ 21X1
(note that last week this was a Seated Press; today it is from standing)
Rest 45 seconds
Dumbbell Russian Step Ups x 6-8 reps each leg @ 20X1
Rest 45 seconds
Dumbbell Chainsaw Row x 6-8 reps each arm @ 21X0
Rest 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
3 Dual Dumbbell Hang Clean & Jerks
3 Strict Hanging Knee Raises
6 Dual Dumbbell Hang Clean & Jerks
6 Strict Hanging Knee Raises
9 Dual Dumbbell Hang Clean & Jerks
9 Strict Hanging Knee Raises
...and so on, adding 3 reps each round

C. Two or three sets of:
Kettlebell Overhead Tricep Extensions x 10-12 reps @ 20X0
Rest as needed
Kettlebell Horn Curls x 10-12 reps @ 20X0
Rest as needed
Quadruped Plank Kettlebell Drag Throughs x 10-12 reps
Rest as needed

Cooldown
Child's Pose Lat Stretch x 30-40 seconds each side
Half Kneeling Hip Flexor Stretch x 30-40 seconds each side

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Hang Clean + Jerk + Clean + Jerk

Build in load from 60%, with a focus on solid mechanics. Your final sets should be an 8-9/10 RPE.

B. Complete as many rounds and reps as possible in 7 minutes of:
3 Clean & Jerks (135/93 lb)
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
...and so on, adding 3 reps each round

(Note: This workout was completed as part of the 2013 Open!)

C. Two or three sets of:
Kettlebell Overhead Tricep Extensions x 10-12 reps @ 20X0
Rest as needed
Kettlebell Horn Curls x 10-12 reps @ 20X0
Rest as needed
Quadruped Plank Drag Throughs x 10-12 reps
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg