Wednesday 4.3.2024

*Coach’s Note: If the rain is too heavy for running, substitute a Ski or Bike Erg for that portion. Also, yes, we’ve rowed every day so far this week, and, no, I don’t care.

“FITNESS”

A. Three sets of of:
Turkish Get Up x 2-3 reps each arm
Rest 30 seconds
Tall Box Jump x 4-6 reps
(Jump as high as possible and land softly on the box. Step down and take a pause to reset yourself after each rep)
Rest 30 seconds
Quadruped Plank Kettlebell Pull Throughs x 12-16 reps
Rest 30-60 seconds

B. Every 6 minutes, for 24 minutes (4 sets) of:
300 Meter Row
12 Single Arm Dumbbell Thrusters (6 each arm)
300 Meter Run
12 Alternating Dumbbell Snatches (6 each arm)

*Choose a Dumbbell load that will challenge you to complete these sets unbroken.
*Compare to 3.17.2023

“PERFORMANCE”

A. Take 12 minutes to build to 80-90% of your 1-RM Snatch, then...

B. Every 6 minutes, for 24 minutes (4 sets) of:
300 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
300 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch

*These are full squat Snatches. Choose a load that allows for singles with relatively short breaks, but forces you to focus on crisp technique to complete each rep. A good range for the stronger people in the gym would be 135-155/93-103 lb, give or take.

*Compare to 3.17.2023

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets