Monday 9.28.2020

"FITNESS"

A. Three sets of:Barbell or Dumbbell Push Press x 6-8 reps(add load if you get all 8 reps)Barbell or Dumbbell Romanian Deadlift x 8-12 reps @2010 tempo(use the same weight as your Push Press)Tall Kneeling Band Pull Aparts x 15-20 repsHollow Hold or Flutter Kicks x 30-40 secondsRest 30 seconds between movements, and 90-120 seconds between sets.B. Every minute, on the minute, for 12 minutes (4 sets):Minute 1 – 6 Burpee Box-Jump Overs or Step-OversMinute 2 – 9-12 L-Seated Dumbbell PressesMinute 3 – 12-16 Dumbbell Plank RowsUse the same pair of Dumbbells for both the L-Seated Dumbbell Presses and Plank Rows; choose a load that will challenging for the prescribed rep range.

"PERFORMANCE

A. Four sets of:Push Press x 5 repsRest 2-3 minutesBuild to today’s 5-RM. A good starting point would be performing your first set with your 5-RM Strict Press from 9.18.2020B. Every minute, on the minute, for 12 minutes (4 sets):Minute 1 – 12 Chest-to-Bar Pull-UpsMinute 2 – 9 Strict Handstand Push-UpsMinute 3 – 4-6 Ring Muscle-Ups OR 6 Burpee Box Jump-Overs (you choose the box height)Please decrease (or increase?) the prescribed reps to make this session challenging, but manageable for your current ability level. The numbers here are quite ambitious; do what will allow you to complete this workout with good movement, and few, if any, failed reps.

"AEROBIC DEVELOPMENT"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets*If performing this on the Bike Erg, double the distances