Friday 8.16.2024

*Program note: This week is a transition week into our next training cycle, which starts Monday, August 19th. Use this week to recover a bit from the last couple of (heavier) weeks, and have some fun exploring different movements!

“FITNESS”

A. Three sets of:
Half Kneeling Landmine Press x 6-8 reps each arm @ 20X1
Rest 30 seconds
Alternating Goblet Curtsy Lunges x 12-16 reps @ 20X0
Rest 30 seconds
Banded Face Pulls x 10-12 reps @ 21X0
Rest 30 seconds
Plank Hold x 30-40 seconds
Rest 60 seconds

B. Against a 2-minute clock, complete:
10 Russian Kettlebell Swings
200 Meter Run
Max Reps of Dumbbell Push Presses

Rest 60 seconds, and complete three or four sets for max reps (depending on energy for today).
*If you'd prefer to not lift overhead today, sub Push-ups or Ring Push-ups for the Push Presses

“PERFORMANCE”

A. Five working sets of:
3 Push Presses + 2 Push Jerks + 1 Split Jerk
Rest 2 minutes between sets

*After your warm-up sets, aim to keep all of these in the 60-70% range of your 1-RM Push Press (or a 6-7/10 RPE). The goal is to work on technique and efficiency under some fatigue.

B. Against a 2-minute clock, complete:
10 Deadlifts @ 50% of 1-RM
50 Double-Unders
Max Reps of Strict Handstand Push-ups

Rest 60 seconds, and complete three or four sets for max reps (depending on energy for today).
*If you'd prefer to not limit your overhead pressing today, sub Push-ups or Ring Push-ups for the Push Presses

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute