Wednesday 4.13.2022

“FITNESS”

A. Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Tall Box Jumps x 4-6 reps
(jump up, step down, and reset/rest between reps; the goal is max height on each jump)
Rest 45 seconds
Kettlebell Z-Seated Pallof Press x 10-12 reps @ 1111 tempo
Rest 45 seconds
Plank Kettlebell Drag Throughs x 12-16 reps
Rest 45 seconds

B. Against a 3-minute running clock, complete:
Row 500 Meters
Strict Handstand Push-Ups (or Dumbbell Z-Press) x Max Reps

Rest 3 minutes between sets, and complete a total of three sets.

“PERFORMANCE”

A. Three sets (6 minutes) of:
Push Jerk in Split Position x 5 reps

Build over the course of the 3 sets. Use these as a technique primer for your Split Jerk.

Then…

Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2-second pause in receiving position x 2 reps

Start at approximately 65% of your 1-RM Split Jerk and only build if your technique is solid.

B. Against a 3-minute running clock, complete:
Row 500 Meters
Strict Handstand Push-Ups (or Dumbbell Z-Press) x Max Reps

Rest 3 minutes between sets, and complete a total of three sets.

“ENDURANCE (AKA SWEAT SESH)”

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 60 Seconds of Echo Bike or Bike Erg
Station 2 — 30 Seconds of Box Step-Ups + 30 Seconds of Plank Hold
Station 3 — 60 Seconds of Row, Ski, or Air Runner @80-85% effort
Station 4 — 30 Seconds of Push-ups + 30 Seconds of Air Squats