Thursday 3.11.2021

"FITNESS"

A. Every 2 minutes, for 24 minutes (3 sets):Station 1 – Sumo Semi-Stiff Legged Deadlifts x 25-30 reps @ 1010(choose a load that you can move continuously for entire set, ie. LIGHT weight)Station 2 – Half-Kneeling Dumbbell Press x 6-8 reps each arm @ 2111Station 3 – Farmer’s Carry x 100 MetersStation 4 – Tempo Push-ups @ 1111 x Max Reps in 60 secondsB. Complete as many rounds and reps as possible in 7 minutes of:7 Single Arm Dumbbell Hang Clean and Jerks Left Arm7 Single Arm Dumbbell Hang Clean and Jerks Right Arm7 Calorie Ski or 100 Meter Run

"PEFORMANCE"

A. Every 3 minutes, for 24 minutes (8 sets):Deadlift*Set 1 – 8 reps @ 55%*Set 2 – 6 reps @ 65%*Set 3 – 4 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 1 rep @ 101%*Set 8 – 1 rep @ 101-105%Rest as neededBuild no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.If you are not feeling the heavy Deadlifts today, you can always make up this lift on another day, and look to the "Fitness" strength work for ideas.B. Complete as many rounds and reps as possible in 7 minutes of:7 Single Arm Dumbbell Hang Clean and Jerks Left Arm (50/35 lb)7 Single Arm Dumbbell Hang Clean and Jerks Right Arm35 Double-Unders

"ENDURANCE"

Bike Erg WorkoutFive sets of:2 minutes @ 80-85% effort1 minute @ 85-90%30 seconds @ 90-95%3 minutes @ 50% effort