Wednesday 6.19.2019

“FITNESS”

A. Three sets of:Strict Pull-Ups x 6-8 reps @ 2110 (add weight if these are easy — or scale to Negative Only Pull-ups x 4-6 reps @51A1 tempo; A= assist)Rest 45 secondsLateral Box Step Ups x 8-10 reps/side @30X1Rest 45 secondsSandbag Hold at Chest x 45-60 secondsRest 45 secondsB. Every minute, on the minute, for 12 minutes (4 sets):Minute 1 – 12-16 Alternating Dumbbell SnatchesMinute 2 – 16-20 Goblet Squats w/DumbbellMinute 3 – 150/125 Meter Ski ErgChoose a loading for your Dumbbell that makes these sets challenging; if you are hitting the top end of the rep ranges, increase the loading after the second round.Rest 2 minutes, and when the running clock reaches 14:00....C. Every minute, on the minute, for 6 minutes (3 sets):Minute 1 – Hollow Hold x 30-40 secondsMinute 2 – Reverse Snow Angels x 30-40 seconds

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Snatch x 1 repBuild in load to today's heavy singleB. Every minute, on the minute, for 12 minutes (4 sets):Minute 1 – 4 Hang Snatches @70-75% of today's 1-RMMinute 2 – 12-15 Toes to BarMinute 3 – 40-60 Double UndersPlease increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.Rest 2 minutes, and when the running clock reaches 14:00....C. Every minute, on the minute, for 6 minutes (3 sets):Minute 1 – Hollow Hold x 30-40 secondsMinute 2 – Reverse Snow Angels x 30-40 seconds

“ENDURANCE”

30-40 minutes @steady pace:25/20 Calorie Ski100m Farmer's Carry25/20 Calorie Bike Erg100m Front Rack Carry25/20 Calorie Row100m Filly Carry (1 KB in Front Rack, 1 KB in Farmer's Hold; switch at 50m)*Use the same pair of KBs for all 3 carries -- the load should be moderate for you.