Wednesday 2.28.2024

“FITNESS” & “PERFORMANCE”

A. Four working sets of:
Clean Grip Deadlift x (see reps below)
Warm-up Set: 10 reps @ Light weight
then...
Set 1 — 8 reps @ 21X0 - RPE 7-8
Set 2 — 6 reps @ 21X0 - RPE 7-8
Set 3 — 4 reps @ 21X0 - RPE 7-8
Set 4 — Drop back to your Working Set 1 weight and perform a set for max reps @ 20X0 Tempo (Goal is 10-15 reps -- stop as soon as your mechanics start to break down)
Rest 2 minutes between sets

This week, we are moving from the Romanian Deadlift to the Clean Grip Deadlift. The Barbell will now start from the floor, with a 1-second pause at the bottom of each rep. Do not use a hook grip on these. Since this is a stronger position than the RDL, your weights should be heavier here than they were last week (2.19.2024).

B. Two good sets of:
3 Dumbbell Turkish Get Ups each arm
9-12 Dumbbell Waiters Curls
12-18 Plank Dumbbell Pull Throughs

Rest as needed between movements and sets. You'll have approximately 8-10 minutes to finish this portion.

C. Every 3 minutes, for 15 minutes (5 sets):
6 Box Jump-Overs (24/20")
12 Heavy Russian Kettlebell Swings
15/12 Calorie Ski Erg

Cooldown
Child's Pose x 30-40 seconds
Twisted Cross (aka Scorpion) x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run or Row @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds