Wednesday 8.11.2021

“FITNESS”

A. Four sets of:
Romanian Deadlift x 6 reps @ 3011
(try to go up in weight from last week)
Rest 60 seconds
Dual Dumbbell Overhead Carry x 100 feet
Rest 60 seconds

B. & C: Same as "Performance"

“PERFORMANCE”

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

Build in load from 50% to something challenging for today.

B. Three sets of:
Offset Kettlebell Reverse Lunge x 8/side
Rest 30 seconds
Side Plank Rotations x 10 each side
Rest 30 seconds

C. For time:
20 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb -- 10 each arm)
200 Meter Run
16 Single Arm Dumbbell Hang Clean & Jerks (8 each arm)
200 Meter Run
12 Single Arm Dumbbell Hang Clean & Jerks (6 each arm)
200 Meter Run

Compare to 11.29.2019

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (10 sets) for times:
200/150 Meter Run
5 Burpees
200/150 Meter Row or Ski

Goal is smooth pacing and consistent times. Choose a distance that allows you to finish each set in 2 minutes or less.