Friday 11.17.2023

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Deadlift x 10 reps @ 21X1
Rest as needed

A good goal for loading would be to complete your three working sets at 55-65% of your 1-RM Deadlift. Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.

*During your rest periods, perform PVC Weighted Cross-Bench Pullover x 5 reps @ 5221

B. For time:
1000 Meter Row

Followed by…

Three rounds of:
6 Bar Muscle-Ups OR 6-9 Strict Pull-ups
12 Power Cleans (135/93 lb) OR 18 Russian Kettlebell Swings

Followed by…

800 Meter Run

*This workout is intended to be 12-16 minutes of solid effort. Scale the reps or distances accordingly to stay within this time frame.

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
600 Meter Bike Erg
300 Meter Run or Row
200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.