Tuesday 8.31.2021

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets of):
Minute 1 — 4-6 Tall Box Jumps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 30-40 seconds to complete your 6 reps if done properly)
Minute 2 — 12-16 Heavy Russian Kettlebell Swings
Minute 3 — 8-10 Reverse Snow Angels @ 2020

B. & C.: Same as "Performance"

“PERFORMANCE”

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

Suggested loading per set (by %): 50; 60; 65; 70; 75; 75-80; 80; 80+

B. Take 12-15 minutes (or 3-4 sets) to build to a 6-RM Bulgarian Split Squat with each leg

*Compare to your 8-RM from 7.16.2021. Load by holding 2 DBs or KBs, or with a Barbell in the Back Rack position.

C. Complete as many rounds and reps as possible in 10 minutes of:
10 Barbell Biceps Curls (20/15 kg)
15 Supinated-Grip Bent-Over Rows (20/15 kg)
20 Alternating Leg V-Ups

*Focus here is on quality movement; rest as little as possible as you move through the work.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets