Friday 7.12.2024
“FITNESS”
A. Plyo/Prep
Every minute, on the minute, for 8 minutes (4 sets of each):
Minute 1 — 4 Seated Box Jumps (or 4-6 Lateral Box Step Ups each leg)
Minute 2 — 8-10 Ball Slams or Rotational Ball Slams + 6-8 Yoga Push-ups
Challenge yourself with taller box heights as you get warmer. The goal is to prep your brain and body for speed.
B. Three or Four sets of:
Dumbbell Reverse Lunge to Knee Lift x 6-8 reps each leg @ 30X1
Rest 30 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 30 seconds
Suitcase Carry + Waiter’s Carry x 100 feet each side
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in a waiter’s carry)
Rest 30-60 seconds
C. Complete rounds of 21, 15 and 9 reps for time of:
Goblet Squats
Burpees
Compare to 10.6.2020
“PERFORMANCE”
A. Plyo/Prep
Every minute, on the minute, for 8 minutes (4 sets of each):
Minute 1 — 4 Seated Box Jumps (or 4-6 Lateral Box Step Ups each leg)
Minute 2 — 8-10 Ball Slams or Rotational Ball Slams + 6-8 Yoga Push-ups
Challenge yourself with taller box heights as you get warmer. The goal is to prep your brain and body for speed.
B. Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean (from the knee) + Clean + Jerk
The goal for this session is to practice consistent, solid mechanics. Do not increase load at the expense of optimal mechanics – we want to build the foundation for heavier lifts later in this training cycle.
C. Complete rounds of 21, 15 and 9 reps for time of:
Front Squats (115/73 lbs)
Bar-Facing Burpees
Compare to 10.6.2020
“ENDURANCE (AKA SWEAT SESH)”
15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 90-120 seconds
x 6-10 sets
