Monday 11.6.2023

*Program Note: Our next block of training will start Monday, November 13th. Have some fun this week (I promise it won’t be as hard as last week ◡̈ )!

“FITNESS”

A. Three sets of:
Romanian Deadlift x 8-10 reps @ 3010
Rest 30 seconds
Tall Box Jump x 4-6 reps (jump and land as tall and as softly as possible; rest and reset between jumps)
Rest 30 seconds
Supine Ring Row x 10-12 reps @ 2110
Rest 30 seconds
Plank Walk-Ups x 12-16 reps
Rest 60-90 seconds

*This is almost the exact same sequence as Friday 10.27.2023; try to increase your loading on the RDLs, and improve your positions on the other movements.

B. Complete as many rounds and reps as possible in 7 minutes of:
5 Burpees
9 Air Squats
13 Kettlebell Swings

C. Two sets of:
Band Pull Aparts x 12-15 reps
Side Plank x 30-40 seconds each side

Cooldown
One or Two sets of:
Pigeon Stretch x 40-60 seconds/side
Passive Hang x 30-40 seconds

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 1 rep

Build in load from 60% to today's 1-RM Power Clean

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Bar-Facing Burpees
5 Deadlifts (155/103 lb)
3 Power Cleans (155/103 lb)
1 Shoulder to Overhead (155/103 lb)

C. Two sets of:
Band Pull Aparts x 12-15 reps
Side Plank x 30-40 seconds each side

Cooldown
One or Two sets of:
Pigeon Stretch x 40-60 seconds/side
Passive Hang x 30-40 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 32 minutes (4 sets of each):
Station 1 — 320/280 Meter Row
Station 2 — 640/560 Meter Bike Erg
Station 3 — 320/280 Meter Ski or 300m Row
Station 4 — 20 second Side Plank Left Side + 20 second forward plank + 20 second Side Plank right side + 20 seconds forward plank