Friday 11.13.2020

 

“FITNESS”

A. Three sets of:
Glute Bridge Dumbbell Floor Press x 8-10 reps @ 3011
Rest 30 seconds
Supine Ring Rows (or Dumbbell Plank Rows) x 10-12 reps @ 2011
Rest 30 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 30 seconds
Band Pull-Aparts x 12-15 reps @ 2111
Rest 30 seconds

B. Every 4 minutes, for 12 minutes (3 sets):
Kettlebell Goblet Step Ups (16-20″ Box) x 8-10 reps
Rest 15-20 seconds
Kettlebell Sumo Deadlifts x 12-15 reps
Rest 15-20 seconds
Wall Climbs x Max Reps in 60 seconds

*Maintain a hollow body position throughout on the Wall Climbs, and walk as high onto the wall as you can on each rep. Other options are to complete Shoulder Taps in a Piked Position off of your box, or from a Plank Position.
*While these sets are not about speed, you should have at least 60 seconds of rest between sets

“PERFORMANCE”

A. Every 90 seconds, for 9 minutes (6 sets):
Split Jerk w/ 2-second Pause in Catch x 2 reps

Build from 50% to approximately 70% of your 1-RM

followed by….

Every minute, on the minute, for 6 minutes:
Split Jerk x 1 rep @70-80%

Use these sets to work on speed and footwork. Only add load if you feel technically sound.

B. Every 4 minutes, for 12 minutes (3 sets):
Deadlift x 10 reps*
Rest 15-20 seconds
Double-Unders x 40-60 reps
Rest 15-20 seconds
Strict Handstand Push-ups x Max Reps in 60 seconds

*Choose a loading on the Deadlift that you can cycle unbroken, and is challenging enough for you, based off feel for the day.
*If you don’t have Handstand Push-ups yet, look to the Fitness track for other options
*While these sets are not about speed, you should have at least 60 seconds of rest between sets.

“AEROBIC DEVELOPMENT”

Every 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski

The goal of this workout is to maintain consistent pacing across all five sets. Focus on controlling your breathing throughout, and staying tall on the Bike and Rower.

If you are unable to maintain a pace that is lower than 2:05 on the Bike or the Rower, scale the distances back to 700 and 350 Meters, respectively

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