Monday 11.16.2020

 

“FITNESS”

A. Three sets of:
Tempo Back Squat, Goblet Squat, or KB Front Squat x 6 reps @33X1*
Rest 60 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @2111
Rest 60 seconds
Plank Hold x 45-60 seconds
Rest 60 seconds

*Goal is to use the same weights you did on 11.2.2020 (if you were here), but for an extra rep each set.

B. Every 90 seconds, for 12 minutes (8 sets):
2 Burpees
4 Alternating Dumbbell Snatches
6 Calorie Row, Ski, or Bike

*These should be high effort, fast-paced sets; note time to complete each, and try to push the pace, especially on the Rower or Bike!

“PERFORMANCE”

A. Four sets of:
Tempo Back Squat x 4 reps @ 33X1 tempo
Rest 2-3 minutes between sets

*Goal is to make all sets heavier than their respective sets from 11.2.2020

B. Every 90 seconds, for 12 minutes (8 sets):
6/4 Chest-to-Bar Pull-ups
4 Alternating Dumbbell Snatches (make these heavy for you)
2 Burpee Box Jumps (30/24″)

*Choose a variation and number of Pull-ups that allows you to keep these sets (for the most part) unbroken. Choose a loading on the Dumbbell Snatch is challenging for you (but also, for the most part, unbroken)

C. (Optional Work) Two sets of:
Weighted Plank x 40-60 seconds
Rest 60 seconds

“AEROBIC DEVELOPMENT”

3 sets:
500m at moderate pace
Rest 30 seconds
400m at fast pace
Rest 30 seconds
300m at faster pace
Rest 30 seconds
200m at fastest pace
Rest 30 seconds
100m at sprint
Rest 2 minutes

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