Wednesday 2.2.2022

“FITNESS”

A. Three sets (12 minutes) of:
Romanian Deadlift x 8 reps @ 3011
Rest 45 seconds
Goblet Curtsy Squats x 12-16 reps (alternating) @ 2011
Rest 45 seconds
Straight Arm Banded Lat Pull-downs x 15-20 reps
Rest 45 seconds

B. Three sets of:
Dual KB Front Rack Carry x 150ft
Rest as needed
Side Plank Powell Raise x 8-10/side
Rest as needed

C. Three rounds for time:
20 Russian Kettlebell Swings
15 Burpees

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean x 2 reps

Build over the 8 sets to today’s heavy double. Warm-up prior, to start at about 60% of your 1-RM Power Clean

B. Three sets of:
Dual KB Front Rack Carry x 150 feet
Rest as needed
Side Plank Powell Raise x 8-10/side
Rest as needed

C. For time:
25 Bar-Facing Burpees
50 Power Cleans (95/63 lb)
25 Bar-Facing Burpees

“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