Thursday 2.11.2021

"FITNESS"

A. Gymnastics Strength/Skill WorkThree or Four sets in 18 minutes of:Strict Pull-up x 4-6 reps @ 2111 (add weight if these are easy for you)Rest 30-45 secondsSingle Leg Squats ("Pistols") x 6/side @ 2111(Cossack Squats or Skater Squats are good progressions here for working on mobility and balance, respectively.)Rest 30-45 secondsBottom's Up Kettlebell Carry x 75ft each armRest 30-45 secondsHollow Hold x 40-60 secondsRest 30-45 secondsB. Four sets for max reps/cals:30 Seconds of Toes to Bar (or V-Ups)30 Seconds of Burpees60 Seconds of Bike, Ski, or Row (choose whichever modality you didn’t do yesterday) or Shuttle Runs (50′)Rest 60 seconds

"PERFORMANCE"

A. Clean Technique and Barbell CyclingTake 10 minutes to build to a tough single Hang Clean (not a 1-RM)then...Every minute, on the minute, for 8 minutes:Hang Power Clean + Power Clean + Hang Squat Clean + Squat Clean @50-60% of 1-RM Clean**Focus here is to work on cycling the Barbell efficiently at lighter loadingB. Four sets for max reps/cals:30 Seconds of Toes to Bar (or V-Ups)30 Seconds of Burpees60 Seconds of Bike, Ski, or Row (choose whichever modality you didn’t do yesterday) or Shuttle Runs (50′)Rest 60 seconds

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown